"Heavy Nancy"
400 meter run
Overhead squat 60/45kg x 15
5 rounds for time.

Every 5:00 x 5 Rounds:
12/9 cal Air Bike
400 Meter Run
12 Toes to Bar

Banded Pull-throughs: 3 x 20-25. Rest 60s.
+
- Foam Roll - Adductors x 60s each
- Rockback Adductor Stretch x 60s each
- Parasympathetic Breathing x 15 breaths - 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold

Rästi

You go, I go:
With partner:

3 rounds:
1000/750m Row
150 DU's
50 T2B

(Time cap: 30min.)

4 Rounds For Time:
15 Ring Dips
21 Russian Kettlebell Swings 32/24kg
200m KB Goblet Carry 32/24kg

A)
Power Snatch
8 x 2. Rest approx 90s.
- build to a moderate 2 if form permits.

B)
Squat Clean
8 x 2. Rest approx 90s.
- build to a moderate 2 if form permits.

C)
Romanian Deadlift
10 Minutes - 4 x 8. Rest 90s.
- build to a moderate 8

D)
Side Plank
Accumulate 4x60s/side
- Scale up with a DB Side Plank if it'll go unbroken

25 MIN PK
600M JOG
600M ROW
30S HBH
30S ABH
30+30S SIDE PLANK
20 RUSSIAN KB SWINGS

Aerobic conditioning
3 rounds
2min row
Every 30s for 2min ring row
2min row
Every 30s for 2min L-sit hold
2min row
2min lunges

6 Rounds Of:
14/11cal AB
14 GHD Sit-ups
14/4 Burpees To Target / Sandbag To Shoulder 60/40kg
1:00 Rest

• Alt. btw burpees and sandbag each round.

Scaled Version:
15/12 Row or 200m Run
15 Abmat Sit-ups
15/5 Burpees / Double DB GTOH 20/15kg