Deadlift

1.10.2.15.3.20.3.15.2.10.1

Heavy Light, Slow, Fast

Run 1000 meters
Row 1000 meters

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Alternating Tabata

Handstand Push up

Handstand Hold

Bench 3-3-3-3-3 reps

“Jackie“

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

200 Meter Run

5 Hang Cleans

5 Press

5 Push Press

23 Minutes

4 rounds for time of:
Row 500 meters
Rest 3 minutes

8 rounds

30 Double-unders
20 Kettlebell swings

15 Box jumps