Nicole

20 minutes, AMRAP of:
Run 400 meters
Max rep pullups

7 rounds, runs at 1:40, 1:48, 1:47, 1:40, 1:38, 1:36, 1:36
Pullups at 14, 13, 12, 11, 10, 8, 5

Finished up with some bench and shoulder press:
bench at 135 x 8, 185 x 4, 205 x 3
shoulder press at 95 x 8, 115 x 4, 135 x 3

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds total,
12, 11, 10, 10, 10 , 11, 10.

Incline bench 8 reps
95, 115, 135

Decline bench 8 reps
135
155