“Helen”
3 rounds:

Run 400 m
KB Swing (53/35#) x 21
Pull-up x 12

Time: 10:33; 1st rd did 21 PUs.

3 - 5 Rounds

15 Walking Lunges (10# overhead)
15 Sit Ups
5 Rounds

21-15-9
Thrusters
Pull Ups

Did 19 Thrusters @ 53# - went down to 43# for remaining
Jumping Pull Ups

AFAP
3 rounds of
10 Overhead Squats
200m Run
10 Front Squats
200m Run
10 Back Squats
200m Run

20 kg
20 min timecap
2 rounds+10 OHS + 200+ 10FS + 200

Find 1RM Strict Shoulder Press (90#)
Find 1RM Jerk (135#)

WOD:

10 Min AMRAP
- 30 DUs
- 15 Power Snatch (75/55#)

3 Round, plus 10 snatches

Overhead Shoulder Press (Sttrict)
135x10, 155x5, 160x5, 165x3, 165x3, 170x3, 180F, 175F

12! (total 78)
Back extensions
dips

6 Rounds for time:

8 Goblet squats
12 Push up
16 Sit up

Every 2 rounds rest 1 minute
7:19

12 O/H Lunges @20kg
12 Box Jumps
12 Jerks @50kg
21 Deadlift @80kg
12 O/H Lunges @20kg
12 Box Jumps
12 Jerks @50kg

In 18 minutes, work up to a heavy Clean & Jerk. *It can be a any combination of a power clean/squat clean and push jerk/split jerk.
Rest 2 minutes, then:-
Tabata Wall Balls @ 10kg/5kg
Beginner: Scale movements and load as necessary.

Warm up : 15 Overhead Squat / 7 Handstand / 7 TTB / 4 RD

Result: 75kg BB - 48Reps

A) 3-3-3-3-3-3 strict weighted pull ups

B) AMRAP 12
8 Push Press (115/85)
16 Box Jumps (24/20)