"Run and get your Fran"
Station bar and plates 200m from the pull up station. Start at the pull up station, sprint and retrieve one piece of equipment at a time, when all pieces are at the pull up station load and begin:

21-15-9
Thruster 42,5kg/30kg
pull up

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Without time, 5 rounds:
5 tyre flip
14m midget walk
4 somersault

Without time, for quality:
7 ring dip
7 hollow rock
7 grass hoppers (7+7)

For Quality 12-9-6 reps of:

Box jump (75/60cm)
Kettlebell snatch, left arm
Kettlebell snatch, right arm

Finisher 25 Front squat with kettlebell

Row as many meters as possible in 4 x 1min with 30s rest

30 clean & jerks 60kg/42,5kg
then
ME 500m row

1min ME pistol squat
then
10 min AMRAP
6 boxjumps-60cm/50cm
6 strict pullups
6 dips
then
1min ME pistol squat

1 power clean 70% x1 x5
(one rep on the minute for five minutes)
75% x1 x5,
80% x1 x5.
then add +5% for every rep, until you fail.

4 rounds
200m run
30 doubleunders