Deadlift 5-5-3-3-1-1-1 *Optional Finisher

400-m Run 5 rounds Cindy 400-m Run 3 rounds Mary AMRAP 25 min.

Isabel 30 Snatches (135/95 lb.) Rest 5 min. Annie 50-40-30-20-10 Double-unders Sit-ups

Overhead Squat 5-5-5 *Optional Finisher

Row 500 m 400-m Single-Arm Farmers Carry (50/35 lb.) Rest 1-2 min. Row 500 m 300-m Single-Arm Farmers Carry Rest 1-2 min. Row 500 m 200-m...

Run 100 m 20 Double-unders 5 DB Front Squats (50/35 lb.) 10 rounds

Find a heavy 1-rep Split Jerk 7 Jerks (70 percent of heavy 1) 14 Lateral Burpees Over the Barbell AMRAP 7 min.

NASTY GIRLS 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans (135/95 lb.) 3 rounds

12 Single-Arm OH Lunges (R) (50/35 lb.) 12 Womanmakers (50/35 lb.) 12 Alternating Pistols 12 Single-Arm OH Lunges (L) AMRAP 20 min

Press 3-3-3-3-3 *Optional Finisher