For time: 3 rounds of Cindy: 5 pull-ups 10 push-ups 15 air squats 2 rounds of Nancy: 400m run 15 Overhead squats (40/25 kg) 1 round of Eva: 800m run 30 KB swings (32/24 kg) 30 pull-ups

AMRAP 30 min 5 Deadlifts (125/85kg) 13 Push-ups 9 Box jumps (60/50cm) Perform one round of each

5 Rounds 4 burpee pull-ups 12 hang power cleans (40/25 kg) 4 burpee pull-ups 12 back squats

Every 5 min x 6 rounds 250m Row 20 DB thrusters (17.5/10kg) 30 Double-unders

AMRAP 12 min 6 front rack lunge (70/50kg) 12 toes-to-bars

Buy in: 60/42 cal air bike Then, 4 rounds: 200m KB carry (24/16 kg) 12 KB shoulder to overhead (6 each side) Buy out: 60/42 cal air bike