Each pair of exercise is to be performed as a super-set, 3 sets of 10 reps

Bench press /hammer curl

ring row/ supine tricep extension

shoulder press/ sit-up X2

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Jess and Darcy (photo Andy Harris)

2 power cleans + 1 jerk Every Minute on the Minute for 7 minutes

then

3 power cleans 95/135

6 push-ups

9 sit-ups

As many rounds as possible in 3 minutes

rest one minute

5 rounds

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Hugo and Derek

Back squat 3-3-3-3

Then

row 21 calories

21 thrusters

row 15 calories

15 thrusters

row 9 calories

9 thrusters

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Andy

10 snatches 95/65

12 burpee over the bar

3 rounds

rest 3 minutes

10 bar muscle-ups (scale pull-ups)

12 burpee over the bar

3 rounds

12 minute cap

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Katie

A.
DB front squat 6-6-6
B.
wall ball
SDHP
double-unders
rest
one minute at each station 4 times through
do not score double-unders but give an honest attempt on filling the minute with them.

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Noah