As a team, each person will cycle through 2 rounds for time of: – 30 Wallballs (20lbs/14lbs) – Run 300m – 30 Box jumps (24/20) – 30 KB swings (1.5/1) – 30 Push press / Push jerk (95lbs/65lb) Cash out:  30 Deadlifts (225lbs/135lbs) *teammates cannot advance until person in front is done with their exercise. [...]

A. Max L-sit, 3 attempts B. 21-15-9 – Kettlebell swings, 2 pood – Box jumps, 24 inch Post longest L-sit and time to comments.

“Nasty Girls” 3 rounds for time of: – 50 Squats – 7 Muscle ups – 10 Hang power cleans, 135# Post time to comments.

A. Power clean 3-3-3 B. Five rounds for time of: – 15 Push press, 95# – 15 Pull ups Post loads and time to comments.  

A. Work up to your 1 rep max overhead squat *20 minute time cap B. Back squat 5-5-5 Optional cash out – 1 mile run   Post loads and time to comments.