4 Rounds: 500m/450m row 20 Lateral hops over rower 10 Alternating KB farmers carry stationary lunges 53/35 Rest 1:00

5 SB Over the shoulder 150/100 50 Double Unders 10 SB Over the shoulder 50 Double unders 15 SB Over the shoulder

2 Rounds for time: 25 Burpee Box Jump Overs 24/20” 50 Wall Balls 20/14 to 10/9’ 75 SA DB Hang cleans 50/35

AMRAP 12: 9 Sit ups 2 Rope climbs 4 Wall walks

Nasty Girls 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#

50 Double unders 15 DB Burpees 50/35 50 Double unders 12 DB burpees 50 Double unders 9 DB Burpees 50 Double unders

AMRAP 13: 200m run 8 Alternating pistols 4 Squat Snatches 135/95

21-15-9-3   HSPU Alternating DB snatches 50/35   TC 12  

AMRAP 12: 4 DL 225/155 12 push ups 8 KBS 70/53

Karen For Time: 150 Wall-Ball Shots, 20# / 14#