Row 1000m, 50 dumbbell squat snatch 25lbs, row 750m, 36 squat snatch, row 500 m, 20 squat snatch = 23:40

Row 5,6,7 min rest 2.5,3 min between rds= 1230m, 1445m, 1675m

Deadlift 3-3-3-3-3 = 245-285-345-375-375

Cindy

AMRAP 20 min
5 pullups
10 pushups
15 squats

15 rounds plus 4 pushups

10 rounds of 30:60 runs

treadmill at 12%
run 30 sec, rest 60 sec all out effort
9 rounds at 8.0mph, last round at 9mph

Kelly

Run 400m
30 x Box Jump 24in
30 x Wallball 20lbs to 8.5ft target

27:03 PR by 4:04

3 rounds for distance: Row 600m, rest 90 sec

2:11, 2:16, 2:17

Annie

50-40-30-20-10 reps of double unders and situps (anchored)

11:05

Eva

5 RFT
800m run
30 kettlebell swings 55lbs
30 pullups

47:51 PR by 2:57

Row 35 min for distance

7483m

Dumbbell Complex

5 rounds of
5 deadlift
5 hang clean
5 push press
5 front squat

Attempting to increase weight each round, resting only between rounds

40-45-50-55-60lbs

3 x 1k rows, 2 min recoveries

3:43, 3:48, 3:50

Clean and Jerk 1-1-1-1-1-1-1

155-160-165-170-175-180-185 (PR)

AMRAP 15 min

15 Chest to bar pullups
30 sec ring tuck holds

4 rounds plus 13 CTB

Row Intervals

2 x 5 minute intervals with 2 min recoveries, then
5 x 1 minute intervals with 30 sec recoveries for distance
3943 m