“Karen”

150 Wallball Shots

“Elizabeth”

21-15-9 reps for time of:
Clean
Ring Dip

Sprints

Run 400 meters

Row 250 meters

Bike 1 Mile

20 Burpees

Perform each exercise twice the best of your ability.

Bench Press

Bench Press, 3-10-3-20-3-30 reps

Practice Gymnastics:
Pistol
Handstand
Cartwheel
High-Bar Walking
Rings

Bar Squats

With a team of 3 complete as many #45 Bar squats as possible in 15 minutes.

While one member of the team is doing squats the other two are doing situps and jump rope. Any member of the team may call for a switch at which time the team members rotate exercises. Use strategy and communication to maximize the number of team squats.

“Helen”

3 Rounds for time of:
Run 400 meters
21 Dumbbell Swings (#55/#35)
12 Pull-ups

Med Ball Race

14 minutes as many rounds as possible of:
3 Wallball
3 Ball Slams
3 Ball Push-ups
3 Ball Cleans

While one partner completes the medicine ball circuit, the other partner holds an L-sit on Parallettes. When the ball circuit is complete the partners switch.

Thruster

Thruster 3 rep and 1 rep max

For max rounds:
Run 100 meters, 1 thruster (50%)
Run 100 meters, 2 thruster
Run 100 meters, 3 thruster…

Sectional

A Mighty Strong Man

Weighted Pull-up, 1 rep

3 rounds of 1 minute each:
Dumbbell Snatch
Burpee
Toes to Bar
Row

Rest 1 minute between rounds

Oh yeah

You all know this feeling

As many rounds as possible in 25 minutes:
5 Push Press
10 Pull-ups
Run 400 meters