"Nancy" 5 rounds of 400m run 15 overhead squat @ 40/30 kg

Press 4 sets of 5 reps @ 85% + 1 set of max reps @ 50% ::: ::: ::: ::: ::: ::: For Reps, 3 min - max wall balls 3 min - max toes to bar 3 min - max burpees

Heavy Day Front Squat  6 sets of 2 reps @ 95% ::: ::: ::: :::

On The Minute x 24 min, min 1 - 12/10 calories min 2 - alt. DB snatch (loads/reps TBA) min 3 - 60 double unders - repeat 8 rounds -

"Murph" For Time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *wear a 9/6 kg vest ** partition reps as needed

For Time 800m run 30 hang power snatch 400m run 20 power snatch 200m run 10 hang squat snatch rx: 50/35 kg

Thruster 5 sets of 2 reps @ 90% ::: ::: ::: ::: For Time 400m run 30 alt DB snatch @ ahap 20 calories

5 rounds of 15 burpees 20 double KBs overhead lunges 15 toes to bar rx: 2 x 16/12 kg

Deadlift 5 sets of 2 reps (1+1) @ 90% ::: ::: ::: Finisher OptA - 100 cals - easy pace OptB - 100 cals - max effort OptC - 200 cals, team 2x, 10 each

Amrap 20' 5 dumbbell strict pull ups @ 15/10 kg 10 push ups 15 dumbbell squat @ 22.5/15 kg