BIALO

3 Rounds for time:
Row 250 M
10 OH Squats (45lb)
10 OH Lunges (35lb)
Row 250 M
10 Push press (45lb)
10 Sumo Deadlift High Pull (45lb)
Row 250 M
10 “L” Pull ups (blue band at ankle)
10 Ring push ups
Row 250 M
10 Burpees
10 Double unders

37:16

KASAL

10 Rounds:
10 Deadlifts (95Lb)
10 Push ups
Your hands do not leave the bar for the entire workout.

11:31

3 Rounds

800 m Run
25 box jumps
25 kettle swings (1 pood)

400m Run
25 wall balls (12lbs)
25 slamballs (10lb)

37:25

Big Jake

200m Run
1 Squat Clean (55lb)
10 pullups
200m Run
2 Squat Cleans
9 pullups
200m Run
3 Squat Cleans
8 pullups
repeat the ladder 4/7, 5/6, 6/5, 7/4, 8/3, 9/2, 10/1

Rx'd 25:17

4 Rounds of:
Row 500M
10 Burpees
20 Box Jumps
30 Double unders

24:48

Fran

21-15- 9 for time of:

Thrusters (65lb)
Pull-ups

9:36

NANCY

5 Rounds

400m Run
15 Overhead Squats (45lb)

15:56

Started with 500m Row for time
2:04.8