Back squat
3-3-3-3-3

10 rounds for time of: 200-m run 3 ring muscle-ups

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

Cindy:

• AMRAP (As Many Rounds As Possible) in 20 minutes.
  5 pull-ups (or assisted pull-ups/banded pull-ups)
  10 push-ups
  15 air squats

Cindy:

• AMRAP (As Many Rounds As Possible) in 20 minutes.
  5 pull-ups (or assisted pull-ups/banded pull-ups)
  10 push-ups
  15 air squats

Annie:

• For time.
• 50-40-30-20-10 reps of:
  Double-unders (jump rope passes under your feet twice in one jump)
  Sit-ups

AMRAP and Run:

• AMRAP in 15 minutes.
  10 kettlebell swings
  10 box jumps
  200-meter run

Helen:

• 3 rounds for time.
  400-meter run
  21 kettlebell swings
  12 pull-ups (or assisted pull-ups)

• 2 Rounds
  500-meter row
  40 air squats
  30 sit-ups
  20 push-ups
  10 pull-ups (or assisted pull-ups)