Run 200 meters

7 Snatch – 115lbs 6 Rounds

Cindy

* 5 Pull-ups

* 10 Push-ups

* 15 Squats AMRAP in 20 min

25-20-15-10 of

GHD Back Ext. Med Ball Squat Clean

50 Yard Sled Push

10 DB Snatch ( 5RL)

10 Dumbell Push Jerk

5 Rounds for time

30 Hang Cleans

20 OHS

10 Inverted Rows

5 Rounds

For Time

400m Run

21 KB Swings (53/35)

2 Rounds of

40 Double Unders 50 Sit Ups

10,9,8,7,6,5,4,3,2,1

Back Squat

Toes to Bar

3 rounds for time of:

Row 250 meters

135 pound Front squat, 10 reps

15 GHD Sit-ups 20 Box jumps

Deadlift 185 -1,2,3,4,5,6,7,8,9,10

Pullups 10,9,8,7,6,5,4,3,2,1

Shoulder Press 5-5-5-5-5