Friday

Triple 3
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift, 295 / 220 lb.
Bench press, 195 / 135 lb.
Squat clean, 145 / 105 lb.

Time cap: 17 minutes

Saturday

For time:
9 muscle-ups
Handstand walk
36 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats

Time cap: 13 minutes

For time:
2 rounds of:
   10 snatches, 175 / 125 lb.
   12 burpees
Then, 2 rounds of:
   10 snatches, 115 / 75 lb.
   12 burpees

Time cap: 9 minutes

Sunday

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap

For time:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

M 155 lb. | F 105 lb.

Time cap: 7 minutes