E3M x 4 Turkish Get-up (TGU) *3 L & 3 R   5 rounds: 30m DB Walking Lunges 40/25 60m Shuttle Sprint (5m-10m-15m) *Lunges are to the 15m chalk line and back. *Shuttle sprints are to the 5m chalk line and back, then to the 10m chalk line and back, then to the...

For Time: 200m Run 5 Box Jump overs 24/20 10 Sit ups 400m Run 10 Box Jump overs 24/20 20 Sit ups 600m Run 15 Box Jump overs 24/20 30 Sit ups 800m Run 20 Box Jump overs 24/20 40 Sit ups *RX+ = GHD sit ups *Scale = step overs   Accessory work: Mobility prep for CFT tomorrow. 2 minutes each...

5 Rounds: 45 seconds work/15 seconds rest: Calorie Row 10m Shuttle runs GHD Sit ups Box Jumps 24/20 75 seconds Rest   *Score is total reps each round   Accessory work: Crossover Symmetry Recovery + Mobility: Minimum of 2 minutes couch (wall) stretch each leg...

A nasty combination of Annie and Karen.  Both take 5-12 minutes when done individually.  Average time for Annie is just over 8 minutes and Karen is just over 9 minutes.  Scaled correctly, everyone should be under 20 minutes.  Time cap is 22 minutes. 50-40-30-20-10 Double unders Sit ups Wall...