1k row or 1k ski or 2.5k bike
rest as needed
1k row or 1k ski or 2.5k bike

Deadlift
5-5-5-5

Weighted pull-ups
3-3-3-3

400m med ball "peck deck" carry

For time
10 rounds of
9 thrusters
35 double-unders

♀30kg ♂43 kg

400m run
7 muscle-ups

2 minutes sit-ups
2 minutes squats
90 seconds sit-ups
90 seconds squats
1 minute sit-ups
1 minute squats
30 seconds sit-ups
30 seconds squats

before the work-out practise 20minutes handstand

3 minutes row calories
3 minutes power snatch
3 minutes row calories

♀40kg ♂60kg

Run 1 mile
with the remaining time do Cindy for as many reps as possible

Cindy is :
5 pull-ups
10 push-ups
15 squats