Deadlift 3-3-3-3-3

Then:-

21-15-9 reps for time of:
Kettlebell Swings @ 32kg/20kg
Handstand Push Ups

Beginner: Scale movements and load as necessary
Advanced: Head-to-floor HSPUs.

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“Chelsea”

Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

*If you complete less than 10 minutes, continue the workout for as many rounds as possible until the 20th minute.

Beginner: Scale movements as necessary.

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In 15 minutes, work up to a heavy Clean.

Then:-

In 8 minutes, complete as many rounds as possible of:
25 Burpees
25 Double Unders

Rest 2 minutes, then:-

Run 400m for time.

Beginner: Scale movements and load as necessary.
Advanced: Unbroken Double Unders.

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Back Squats 3-3-3-3-3

Then:-

21-15-9 reps for time of:
Pull Ups
Dumbbell Snatches @ 35lbs/25lbs(Left & Right)

Beginner: Scale movements and load as necessary.
Advanced: Chest-to-bar pull ups, DB @ 40lbs/30lbs.

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Handstand Push Ups 3 x Max reps(rest 2 minutes between sets)

Then:-

In 18 minutes, complete as many reps as possible of:
15 Ground-to-Overhead @ 45kg/30kg
20 Single Leg Squats(alternating)
30 Push Ups
Run 400m

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

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“Nasty Girls”

Three rounds for time of:
50 Squats
7 Muscle Ups
10 Hang Power Cleans @ 60kg/40kg

 
Beginners: Scale movements & load as necessary

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