6:30 AM

Dumbbell Power Clean: 40lbs

15-12-9

As many flights of stairs as possible in 25 mins

Miriam - 102

7:00 PM
4x800 yards w/3 mins recovery (first 400 at 5k pace, second 400 all out)
Serena - 3:19 / 3:36 / 3:43 / 3:42
Miriam - 3:30 / 3:51 / 3:57 / 3:55
Jim - 3:32 / 3:57 / 4:03 / 3:53

Team Relay to 100 burpees - 7:10
stations: burpees, jump rope, 100 yard shuttle run

6:30 AM

5x300 yards w/4 mins recovery

Miriam - 59, 1:03, 1:07*, 1:05, 1:03

*unofficial

10 mins of double unders

6:30 AM

AMRAP in 15 mins of:

10 double unders

3 single dumbell power cleans, 45lbs

6 dumbell push jerks, 15lbs

Miriam - 5 rds + 6 double unders

6:00 PM

Run as far as possible in 3 mins for 5 intervals w/3 mins recovery

Serena - 700m, 625, 650, 650, 675

Jim - 650, 600, 625, 600, 600

7:00 PM

AMRAP of 400m under 2:00 w/1 min recovery

Miriam - 17 rounds

11:00 AM

6 rounds for time of:

400m run

50 single jumprope skips

Jim - 21:33

11 pushup/situp ladder

Jim - 5:37*

*scaled

6:30 AM
2x800m (tempo pace)
Miriam - 3:58, 4:07

AMRAP (as many rounds as possible) in 20 mins of:

5 double unders

50m run

10 jumping pullups

50m run

5 burpees*

50m run

5 situps

Miriam - 8 rds

*scaled

6:30 AM
2 mile run
Miriam - 16:55

50 burpees*
Miriam - 3:21
*scaled

6:00 PM
600 + 400 + 200 run w/2 min recovery in between intervals, 5 min recovery between sets
Set 1

Jim - 2:35 / 1:44 / 40
Serena - 2:33 / 1:38 / 43
Set 2
Jim - 2:55 / 1:52 / 40
Serena - 2:47 / 1:40 / 43

4 round Tabata of situps + supermans
Jim - 9 / 10
Serena - 8 / 11