Lady Mash Up

RED (RX):
For Total Time:
3 rounds Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy:
400-m Run
15 OH Squats (95/65 lb.)
1 round Eva:
800-m Run
30 KB Swings (32/24 kg)
30 Pull-ups

WHITE:
For Total Time:

3 rounds Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
2 rounds Nancy:
400-m Run
15 OH Squats (75/55 lb.)
1 round Eva:
800-m Run
30 KB Swings (24/16 kg)
30 Modified Pull-ups

BLUE:
For Total Time:

3 rounds Cindy:
5 Jumping Pull-ups
10 Modified Push-ups
15 Air Squats
2 rounds Nancy:
400-m Run
15 OH Squats
1 round Eva:
800-m Run
20 KB Swings
30 Jumping Pull-ups

EMOM Mondays

RED (RX):
5 Rounds:
Min. 1: 15/10-cal. Row
Min. 2: 50 Double-unders
Min. 3: 15 S2O (135/95 lb.)
Min. 4: Rest

WHITE:
5 Rounds:
Min. 1: 12/8-cal. Row
Min. 2: 40 Double-unders
Min. 3: 15 S2O (95/65 lb.)
Min. 4: Rest

BLUE:
5 Rounds:
Min. 1: 10/6-cal. Row
Min. 2: 40 Fast Feet
Min. 3: 10 S2O
Min. 4: Rest

Metabolic Couplet

RED (RX):
5 Rounds for Time:
25 KB Swings (24/16 kg)
50 Double-unders (unbroken)
*DU need to be unbroken or you start the round again.

WHITE:
5 Rounds for Time:
25 KB Swings (24/12 kg)
35 Double-unders (unbroken)
*DU need to be unbroken or you start the round again.

BLUE:
5 Rounds for Time:
25 KB Swings
70 Single-unders (unbroken)
*SU need to be unbroken or you start the round again.

Pain Optional

RED (Rx+)
EMOM 12 min.
3 Front Squat (225/155 lb.)
AMRAP Muscle-up for the remaining minute

WHITE (Rx)
EMOM 12 min.
3 Front Squat (185/125 lb.)
AMRAP Ring Dip for the remaining minute

BLUE
EMOM 12 min.
5 Front squat (95/65 lb.)
AMRAP Modified Push-up for the remaining minute

Ascending Battle

RED (RX):
9-15-21 for Time:

Deadlifts (225/155 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.

WHITE:
9-15-21 for Time:
Deadlifts (185/135 lb.)
Knees-to-Elbows
After each round, perform 500-m Row.

BLUE:
9-15-21 for Time:
Deadlifts
Hanging Leg Raises
After each round, perform 500-m Row.

Booty Work

IMG_3428RED (RX):
5 Rounds for Time:
14 Alt. Weighted Pistols (50/35 lb.)
30 MB Russian Twists (20/14 lb.)
14 Goblet Squats

WHITE:
5 Rounds for Time:
14 Alt. Weighted Pistols (40/25 lb.)
30 MB Russian Twists (20/14 lb.)
14 Goblet Squats

BLUE:
5 Rounds for Time:
14 Alt. Backward Box Lunges
25 MB Russian Twists
14 Goblet Squats