For time

21-15-9

Squat clean

Male: 135lbs

Female: 95lbs

Nancy

5 rounds for Time:

400 meter Run

15 overhead squats

Male: 95lbs

Female:65lbs

3 rounds 1 minute of work, 1 minute of rest:

row (calories)

ring push ups

deadlift:  Male: 225lbs

Female155lbs

Snatch: Male:35lbs

Female: 26lbs

alternate hands at 30 seconds

6 pack abs to go

For Time:

4o Ab mat sit ups

20 knee to elbows

300 meter row

For Time:

5000 meter row

5 rounds for time:

Thrusters

Male:95lbs

Female:65lbs

5 muscle ups

Spartan 300

For Time:

25 pull ups

50 deadlift

Male:135lbs

Female:95lbs

50 push ups

50 box jumps 20′

50 floor wipers

Male:135

Female:95lbs

50 KB clean and Jerks

Male:35lbs

Female: 26lbs

25 pull ups

For Time:

12, 10, 8, 4, 6, 2 hang power clean alternated with 2,4, 6, 8, 10, 12 burpess

Male: 135lbs

Female:95lbs

5 rounds:

20 Double unders
15 ring push ups
10 KB swings

Male: 1.5 pood
Female: 1 pood

4 rounds of

500 meter row

400 meter run