Amrap 10 minutes of: 
21 Power Cleans, 95/65 
15 Push-ups 
9 Handstand Push-ups

5 x 500m Row

Back Squat 
2-2-2-2-2-2-2

Power Cleans
Push-ups 
Handstand Push-ups

Burpees

Front Squat

Rowing 
Ring Dips 
Knees-to-elbows 
Medicine Ball Cleans,

3 Rounds for time of: 
400m Run 
15 Toes-to-bar 
9 Power Snatch, 135/95

4 Rounds each for time of: 
50 Air Squats 
40 Abmat Sit-ups 
30 Kettlebell Swings, 53/35 
20 Push-ups, hand-release 
*Rest 3 minutes between each round

“Isabel” 
For time: 
30 Power Snatches, 135/95

Amrap 7 minutes of: 
100m shuttle sprint, (50×2) 
10 Air Squats 
5 Burpees

then

Amrap 7 minutes of: 
5 Kettlebell Swings, 70/53 
25 Double-unders 
5 Box Jump Overs, 24″/20″ 
*Rest 5 minutes between each

10-9-8-7-6-5-4-3-2-1 reps for time of: 
Shoulder Press 135/75 
Pull-up, strict 45/25

KAREN

150 Wallball for time

Air Squats 
Kettlebell Swings
Double-unders 
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar

Wallball