Complete as many rounds as possible in 30 minutes of:

500-m row

3 rounds of Strict Cindy

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