Grace

 30 Clean and Jerk 60/42.5 kg

Isabel

30 Snatches (60/42.5 kg)

500 meter row

4 rounds, rest 3 minute between the rounds

Diane

 21-15-9

Deadlift 100/70 kg, Hand Stand Push Up

 8 AMRAP

10 Burpees, 15 Air Squats, 20 Sit-ups

Fran

 21-15-9 Thrusters (42.5/30 kg),  Pull-up

7 AMRAP

15 Calorie Row, 15 Push-ups

Tabata air squats

 20 seconds on-10 seconds off for 8 rounds

18 EMOM

 1. min:9 Deadlift (90/50 kg)

2. min:7 Bench Press (60/30 kg)

3. min:5 Front Squat (70/35 kg)

12 AMRAP

20 Hang power clean (40/20 kg) , 20 calorie row