Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg/16kg
12 Handstand Push Ups

13:49

In 15 minutes, complete as many rounds as possible of:
Run 100m
3 Deadlifts @ 70kg/50kg
6 Burpees

9R

Weighted Pull Ups 3-3-3-3-3
12,16,20(2),20(1),20(2)

Three rounds for time of:
Run 400m
15 Kettlebell Snatches @ 24kg/16kg, Left & Right
15 Ring Dips

22:28 (20KG)

Deadlifts 5-5-5-5-5 (70-75-80-85-90)

21-15-9 reps for time of:
Back Squats @ 50KG
Pull Ups

14:42

Strength Menu:
All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20)

In 12 Minutes, Complete As Many Rounds As Possible Of:
3 Power Cleans @ 40kg/25kg
3 Push Jerks @ 40kg/25kg
6 Burpees

9 Rounds

“Death By Pull Ups”
11m+11

Strength Menu:
Deadlift 5-5-5-5-5
60-70-75-80-85

21-15-9 For Time:
Thrusters@45KG
Double Unders x3

24:56@40KG

For Time Of:
50 HSPU
Run 400m
50 Ring Dips
Run 400m
50 Push Ups
Run 400m

20:47

“Super Cindy”

In 20 minutes, complete as many rounds as possible of:
15 Pull Ups
30 Push Ups
45 Squats

4R+11