Complete 6 rounds for time of:  30:00 time cap

200 Meter Run

10 Snatches (rx-135/95)(m-110/75)

10 Bar Dips (sub-2x bench)

Complete for time:

50/42 Calorie Bike or 1000/850 Meter Row

30 Knees to Elbows

30 Clean & Jerks (rx-135/95)(m-110/75)

Complete for time:

BUY IN:  1 mile Run or .81 Trail Run (has to be light out)

Complete 3 rounds of:

20 Wall Balls 10'/9' (20/14)

20 KB Swings (rx-55/35)(m-45/30)

BUY OUT:  1 mile Run or .81 Trail Run

Complete 3 rounds for time of:

50 Lunge Steps with dumbells (25/15) (not walking)

7 Muscle Ups

10 Hang Squat Clean and Push Jerks (rx-135/95)(m-110/75)

"NANCY"

Complete 5 rounds for time of:

400 Meter Run

15 Overhead Squats