Helen

3 Rounds
400m Run
21 Ktb Swing Russian
12 Pull Ups

6-8 rounds of the following:
Power Clean
Front Squat x 5
Push Jerk x 3
(Once you start, do NOT put weight down for complete cycle/ round) Try to build to a heavy weight with good form.

AFAP (As Fast As Possible)

4 rounds for time of:

10 Power Snatch 42,5/30 kg

15 pull-ups
20 push-ups

3 rounds for time of:

Run 800 meters

deadlifts, 7 reps 60/80kg

10 burpee pull-ups

single arm kettlebell thrusters, 14 reps (7 each arm) 16/24 kg

20 box jumps, 20/24-inch box

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear

AMRAP 1 min ON / 30 sec OFF:
- Cal row.
- Rope Climb x2.
- Roll down.
- Wall climb x2.
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Pull-ups.
- Pistols.
- Toes to bar.
- Sit-ups.
- Ring dips.
- Farmer walk x2 (2x32/20 kgs).
- GHD Back Extensions.
- Burpees.
- Tire flip x2.

5 Rounds of the following triplet:
Ring Pushups (various styles and weighted)
Goblet Squat x 10
kettlebell snatch (5 each arm) + 10-14 single arm switching mid air KB swings

SDHP x 5 reps EMOM for 12 minutes.
Try to increase load after every 3 reps

Post WOD:
3 sets of 5 each leg - Swiss ball Hamstring curls

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)

800 m run
50 clean 60 kg
800 m run
50 power jerks 60 kg
800 m run
50 thrusters 60 kg