1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Team WOD:
3 man team, 3 stations, each station is constantly going, total count at the end for reps of wall balls & calories rowed.

Rower: For Calories
Wall balls: for count
Run with 45# sand bag, around building, then lunges, then back inside.

Our team's score 434, took second.

3x
Run 400 meters
21 American Kettle Bell Swings (52 LBs)
12 Pull Ups

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

So much easier when you break it down to 20 rounds of Cindy. "I let my haters be my motivators." 3 snaps, a twist, and a mmmhhhm

"Grace"

Clean and Jerk (135 lbs)
30 reps for time

squats, push ups, deadlifts, push press

7 Rounds
5 Tyre Flips (220kg)
10 Box Jumps

For time
10 DL @ 140kg
Hill sprint up ramp with 2x15kg sand bags (5x burpees halfway and 10x burpees at top)

3 Rounds
20 Pullups
120m farmers carry 20kg plate each arm
Run 300m

In Teams of 2 complete the following, share work as evenly as possible.

100 x Ring Pushups
100 x Ring Horizontal Rows
100 x Ring Dips
100 x 2 handed Single Ring Horizontal Row with feet on a chair. Change Rings after each row.
100 x Toes through rings.