"Chelsea"

Every minute, on the minute, for 30 minutes, do:
5 Pull Ups
10 Push Ups
15 Squats

23 Minutes

Four rounds for time of:
Run 800m
15 Kettlebell Swings @ 32kg(M)/24kg(W)

Time: 21:05

50-35-20 reps for time of:
Medicine Ball Cleans @ 10kg/5kg
Strict Ring Dips

Time: 17:30

Four rounds of:
Single DB Press, max reps
Single DB Push Press, max reps
Single DB Push Jerk, max reps

Men @ 24kg

R1: 12 12 12
R2: 12 12 12
R3: 10 10 10
R4: 8 8 8

"Lynne@PushMore"

Five rounds for max reps of:
Strict Ring Dips
Pull Ups

R1: 20 20
R2: 20 20
R3: 15 15
R4: 10 10
R5: 10 10

"Helen"

Three rounds for time of:
Run 400m
21 DB Swings @ 25kg
12 Pull Ups

Time: 13:30