50-40-30-20-10 rep rounds of:
Jump Rope
Situps

Last round did Double-Unders

Tabata Push-Ups

Rest 4 minutes

Tabata Thrusters (15# DBs)

Score = total reps

3 Rounds
400M Run
15 WallBall 20/14 (12#)
30 Sit-Ups

Pre-WOD
7x3 Dead Lift 80% of 1RM (#175)

"Helen"
3 RFT
-400 Meter Run
-21 KB Swings (#53/35)
-12 Pull ups (banded)

For time

100 cal row
90 Goblet squat
80 push up
70 cal skiergo
60 lunges
50 cal ab
40 pull up
30 s2o
20 Du
10 Hspu
5 Power clean

100 burpee pull-ups
Every minute 3 deadlifts 130kg

20 min timecap

AM: 40 min
2 min run/1 min walk
HR 128/158
6 km, 6.45 min/km

PM: 120 min
Warm up for 20 min

1.MU
- Drills
- MU 25x1

2.Aerobic work
Easy bike for 45 min
Avg. pace 2.30/1000 m

7 minute AMRAP

7 pull-up
7 snatch (105 lbs)

4 - 2 - 1 reps of

Max Bench Press

AMRAP 15:
12 Dumbbell Step-Back Lunges
9 Dumbbell Clean and Jerks
6 Bar Muscle-Ups
Rx – 50/35lb Dumbbells