4 Push-ups
4 Elevated Rows (35lb)
4 KTS
4 Thruster

AMRAP 20mins

Weighted Pull Ups 3-3-3 or Strict Pull Ups 3 x 8(using assistance if necessary).
Then:-
21-18-15-12-9-6-3 reps for time of:
Kettlebell Swings @ 24kg/16kg
Ring Dips
Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.

Warm up : 15 Overhead Squat / 8 Handstand / 8 TTB / 5 Pullups / 100 Skips

Result: 24KG KB , RD + Blue Band - 11.42min

Establish a 1 RM Strict Press - 70#

"Helen"

3 RFT of:

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

jumping pulling-ups

5 Rounds of

1 Minute Rope Climb (Progression)
1 Minute Wall Balls, 14#
400m Run

For reps...

5x5 squat @ 175

Seven rounds for time of:

7 Handstand push-ups (regular pushup)
7 Toes to Bar (knees to elbow, kindof )
225/165 pound Deadlift, 7 reps (I did 140 lbs a PR for me)
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups (Ring ones)

For Max load:

5x5x5x5x5
Deadlift
135-155-165-185-200---225 (1rm)

then
Chelsea:

on every minute for 15 minutes:
5 pull ups
10 push ups
15 air squats

finished 12 - no cage room!

Green band 1 pull up x 8 times

7 Hand Stand Push Ups (modified - knees on box)
14 Goblet Squats (26#)

7 Rounds

Seven rounds for time of:

7 Handstand push-ups
7 Toes to bar
225/165 pound Deadlift, 7 reps
7 Burpees
7 OH Kettlebell swings 70/53
7 Pull-ups