“Nancy” 5 Rounds: 400m Run 15 Overhead Squats – 35% of max, no more than(95/65)

21 – 15 – 9 Lunging steps (holding kb in front) Kettlebell Swings (53/35) 21 – 15 – 9: Row for Calories Burpees 21 – 15 – 9: Medball Squat Cleans (20/14) 200 Meter Run

Open gym times: 5:30 a.m. & 5:30 p.m.

AMRAP 15: 15 Box Jump Overs (24/20″) 12 Ring Dips or push ups 9 Power Cleans (155/105) or (135/95)

3 Rounds: 10 Front Squats – 65% of max up to (185/135) 20 Chest-to-Bar Pull-ups 50 Double-unders