Annie

50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

5 rounds for time of:

400-m run
15 strict  pull-ups

row 10,000 meters

300 Step-Ups for Time (45#/35#)

30 minute Cap

21-15-9 reps for time of: 
Calories, Rowing 
Ring Dips 
Knees-to-elbows 
Medicine Ball Cleans, 20/14

5 sets of

– 10 Lateral Lunge Steps / Cossack Squats

– 10 Sit-Ups

– 10 Flutter Kicks

Then 400m Lunge Walk Unweighted

Overhead work

Strict Press + Push Press + Jerk

Alternate movement

Sets of

5-5-3-3-3-1-1-1

20 minute EMOM (:40 work/:20 rest)

Step-Ups (45#/35#)

Goal Pace: Minimum of 10 steps in 40 seconds of work or drop the weight)

3 Position Clean Pull + Power Clean + Squat Clean  (EOOMOM)

-Bar

-4 rounds adding weight each round ending at 50%

Pull variation

Slow return Clean pulls

60%x4, 65%x4, 70%x4

Front Squat

Bodyweight on bar

1 set to failure (max reps)