4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

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Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.

Row 5,ooo Meters

or Run 3.1 miles

3 Rounds

250 Meter Row

15 Bar Thrusters

10 Toes to Bar

4 rounds for time:

30 wall balls
30 sit-ups
Run 400 meters

5 rounds for time:

Bike 15 calories
15 front squats