4rds (1 min at each station)

• Jumping Squats
• Mountain Climbers
• Jumping Lunges
• Burpees

800 M Run

10 Rounds

• Pull Up – 10 Reps
• Ring Dip – 10 Reps

800 M Run

21,20,19 then 18, 17, 16
then 15, 14, 13 etc…

• Double-Unders
• Wall Balls
• Box Jumps

Modified Hansen:

5 RFT (30 min cap)

• 30 KB Swing
• 30 Burpees
• 30 situps

AMRAP 20 Min:

• 5 SDHP
• 10 Toes to Bar
• 15 Ball Slams

Benchmark Girls

Choose one:

• Grace
• Fran
• Helen

4 rounds for time:

• 100 M walking Lunge
• 1 rope Ascent