25 kettlebell swings
Run 200 meters
20 kettlebell swings
Run 200 meters
15 kettlebell swings
Run 200 meters
10 kettlebell swings
Run 200 meters
1

For Load:

Back squat 5-5-3-3-3-1-1-1-1 reps

Additionally, practice L sit & L sit pirouettes for 20 minutes.

For Time:

Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

For Load:

Front squat 5-5-3-3-3-1-1-1-1 reps

7 rounds for time:

2 legless rope climbs
7 handstand push-ups

5 rounds for time:

Run 400 meters
21 dumbbell clean & jerks

Barbara

5 rounds, each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

The Total

Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps

12-minute AMRAP

Complete as many rounds as possible in 12 minutes of:

5 strict muscle-ups
20 walking lunges

Then, practice SLIPS for 25 minutes.