Amrap 7 minutes of: 
100m shuttle sprint, (50×2) 
10 Air Squats 
5 Burpees

then

Amrap 7 minutes of: 
5 Kettlebell Swings, 70/53 
25 Double-unders 
5 Box Jump Overs, 24″/20″ 
*Rest 5 minutes between each

10-9-8-7-6-5-4-3-2-1 reps for time of: 
Shoulder Press 135/75 
Pull-up, strict 45/25

KAREN

150 Wallball for time

Air Squats 
Kettlebell Swings
Double-unders 
Box Jump Overs, 24″/20″ 
100 Meter Shuttle*

Power Snatches

shoulder press

strict pullups

Toes to Bar

Wallball

Run a 5K

Deadlift 3-3-3-3-3

800m run 
40 Thrusters, 65/45 
800m run 
40 Thrusters, 65/45 
800m run

Overhead Squat 7-7-7-7-7

2 Rounds for time of: 
400m run 
12 Push Press, 115/80 
12 Pull-ups 
*Rest 5 minutes & repeat.

1 Mile run

75 Wall Ball Shots, 20/14

50 Burpees

25 Pull Ups