Run 5 K

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft

.12 Pull-ups

12 Sit-ups

Walking lunge 100 ft

.9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

3 rounds for time of:

Run 800m

50 Pullups

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Back Squat 1-1-1-1-1-1-1 reps

"Cindy"Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating15 Pull-ups

Segmented Bodyweight Fran21/15/9reps of:

Pullups

PushupsSquat jumps to 12” above max reach

Five rounds for time of:

75 pound Thrusters, 21 reps

21 Double-unders

"Lynne"

Five rounds for max reps of:

Body weight bench pressPull-ups

Deadlift 1-1-1-1-1-1-1 reps

Three rounds for time of:

50 Squats

30 Pullups

40 Pushups

50 Squats

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Overhead Squat 5-5-5-5-5 reps.

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

150 burpees for time

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Thruster:

1-1-1-1-1-1-1 reps