9 deadlifts
15 front squats
21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk

4 rounds:

20 GHD hip extensions

15 toes-to-bars

Every 1 minute complete:
10/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

As many rounds and reps as possible in 8 minutes of:
40 double-unders
10 hang power snatches

Every 1 minute, complete:
1 wall walk
3 deadlifts
5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.