3 rounds for time of:
400/500-meter row
100 double-unders
30 GHD hip extensions

5 Rounds for time:

8 Kettlebell Clean and Press R/L

8 Ring Dips

30 Second Plank

5 rounds for time:
18/25-calorie row
20 burpees

Back squat 3-3-3-3-3 reps

Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump
20 air squats
20 knee to elbows

Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. Work hard and have fun with this one.

21-15-9 reps for time of:
Deadlifts
Strict pull-ups

3 rounds for time of:
25 GHD sit-ups
40 double-unders
300-meter run

Post time to comments.

If you struggle with double-unders, do not spend more than 90 seconds working on this movement. Instead, spend the time accumulating attempts and then move on to the run after time is up.