Jacki

For time:

1,000-meter row

50 thrusters

60  pushups

3 rounds for time of:

800-m run

50 wall-ball shots

30 toes-to-bars

Complete as many rounds as possible in 12 minutes of:

7 box jumps

14 kettlebell swings

Nancy: 5 RFT

400m of Cardio OR 75 Double-Unders

15 Overhead Squats

REMEMBER.RESTORE.RESET

50 Strict Pullups.

1 attempt every 10 seconds.

When failure happens, double the rest time.

100 Air Squats
25 Push Ups
75 Air Squats
25 Push Ups
50 Air Squats
25 Pushups

 F3| MOBILITY.MECHANICS

For time:
1K Row

Rest 2 min.

Row 500 meters 

Rest 2 minutes

1 K Row

Rest 2 min.

Row 500 meters