Record time, weight and a summary of the happiness you experienced.

60 x Step Back Lunge (with KB at chest)
50 x Wall ball
40 x Burpee
30 x Russian Swing (1-arm, alternate arms each rep),
1 x Stairs

Record time, weights, scaling and other details.

NASTY NANCY

5 ROUNDS FOR TIME

500M RUN
15 OHS (RX- 84/57kg)
15 BAR FACING BURPEES

T.C 25 min

LIGHTENED LOAD OPTION A

INTERMEDIATE- M 43-70kg F- 29-48kg

SCALED REPS OPTION B

INTERMEDIATE

5 ROUNDS FOR TIME
500M RUN
7 OHS ( 84/57kg)
15 BAR FACING BURPEES

BEGINNER

4 ROUNDS FOR TIME
300/400M RUN/WALK/JOG
10 OHS (LIGHT)
10 BAR FACING BURPEES

Metcon (reps)
With partner AMRAP in 20 minutes of:
250/200m row
5 Squat snatches 70/45kg

*You go, I go.

Accessory:
4-5 Rounds of
10 Hamstring curls on rower
10+10 Weighted lunge - light
60s wallsquat

Weightlifting - Clean

EMOM for 15 minutes: Clean pull + hang clean.

Metcon (time)

With partner 5 rounds (each) for time of:
50 Double-unders
35m OH walking lunge 20/15kg plate
20 Wallball shots 20/14lb

You go, I go. One round at a time.
Timecap: 30 minutes.

Squat progression

Strength (load)

6 sets of 4 front squats. AHAP.
Lift every 3:00

AMRAP in 20 minutes of:
15/12 calories row
10 ground to overhead 40/30kg

Thruster, heavy set of 3 in 15 minutes.

EMOM for 20 minutes:

ODD: 10 Push press, medium weight
EVEN: 10 CTB