total time:
Row 2,000 meters

Row 1,500 meters

Row 1,000 Meters
Rest 4:00 between efforts.

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

21-15-9 reps for time of:
Burpees
Kettle Bell Swings

5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

Ruck 3 miles
or
Run 4 miles

Clean and jerk

Work for 30 minutes.

Start with 1 clean and jerk every 30 seconds or so. No need to be precise.

Add weight progressively, 5 to 10 pound jumps.

When the effort reaches a higher load, do 1 lift every minute until you finish. Be a little aggressive in your effort, but do not go for a max load. Skill intersect ability under pressure. Learn it.

Christine

3 rounds for time of:
500-meter row
12 bodyweight deadlifts
21 box jumps , use a low box

For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips

♀ 155 lb
♂ 225 lb

40 kettlebell swings
40 knees-to-elbows
400-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
400-meter run
10 kettlebell swings
10 knees-to-elbows

12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters