Fran
21-15-9 • For Time
Thrusters (95/65) + Pull-ups
Key: Unbroken 21 thrusters if sub-4 min goal. Break at 12-9 if needed. Butterfly pull-ups are non-negotiable for competitive times. Sprint the 9s — it's only 18 reps.
Grace
30 Reps • For Time
Clean & Jerk (135/95)
Key: Singles from the start. Touch-and-go only if sub-2:00 is your target. Consistent cycle time beats fast starts. Breathe between reps, not during.
Murph
For Time • With Vest
1mi Run, 100 Pull-ups, 200 Push-ups, 300 Squats, 1mi Run
Key: Partition 20 rounds of 5-10-15. Pace first mile at 80%. Push-ups are the bottleneck — break early. Sub-40 needs sub-7:30 miles + consistent partitions.
Diane
21-15-9 • For Time
Deadlifts (225/155) + HSPU
Key: Deadlifts should be touch-and-go. HSPUs are the limiter — if you can't do 15+ unbroken, practice kipping efficiency. Break HSPUs at 12-9, 8-7, 5-4.
Helen
3 Rounds • For Time
400m Run, 21 KB Swings (53/35), 12 Pull-ups
Key: Negative split the runs — Rd 1 at 85%, Rd 3 all-out. Swings unbroken every round. Pull-ups unbroken or 7-5 max. Transitions kill times — move fast between stations.
Isabel
30 Reps • For Time
Snatch (135/95)
Key: Power snatch for speed. Singles with a quick reset rhythm. Don't muscle snatch — it fries your shoulders by rep 15. Grip it and rip it — overthinking kills cycle time.
Jackie
For Time
1000m Row, 50 Thrusters (45/35), 30 Pull-ups
Key: Row at 85% — don't blow up. Thrusters are light — go unbroken or 25-25. Pull-ups are the sprint finish. If you can butterfly, this is where you win.
Karen
150 Reps • For Time
Wall Balls (20/14)
Key: Sets of 25 with 5-breath breaks until rep 100. Then sets of 10-15 to finish. Squat depth is where you save energy — don't over-squat. Target stays the same height every rep.
DT
5 Rounds • For Time
12 DL, 9 Hang Power Clean, 6 Push Jerk (155/105)
Key: Unbroken rounds if sub-8 is the goal. DL to hang clean transition is free — use it. Push jerks should be quick singles or doubles if fatigued. Breathe at the top of the jerk.
Cindy
20 min AMRAP
5 Pull-ups, 10 Push-ups, 15 Squats
Key: Target 1 round per minute. Unbroken everything until round 12+. Push-ups fail first — modify to hand-release if needed. 20+ rounds is competitive. Don't rest — just slow the pace.