7 Rounds for time:

7 Handstand Push-ups
7 Thrusters (40kg)
7 Knees-to-elbows
7 Deadlifts (80kg)
7 Burpees
7 Kettlebell Swings (24kg)
7 Pull-ups

warm up:
-5 tgu's (30#)
-3 mins double unders

workout: 4 rounds of:
- run 1/4 mile
-25 push ups
- 25 sit ups/ flutter kicks
- 5 pull ups

• all done with 5 # ankle weights
• not for time just complete it

V-Ups: 5 sets of 10-15 reps
Elbow Taps: 5 sets of 10-15 reps
Hinge Row: 5 sets of 5 – 15 reps
Wall Walk: 5 sets of 2-5 reps

Handstand Hold (against the wall) - 94 seconds (3 pts)
Unbroken Kipping Pull ups - 10 (3 pts)
Max Reps Bench Press @ 65# - 16 (1/2 pt) (Booooo)
Unbroken Toes to Bar - 15 (1 pt)
100 Sit Ups - 3:52 (1 pt)

6 Station Tabata:
Rowing
Ring Pushups
Deadlifts
Seated Press
Chin-ups
Ring Dips

Tabata Style: 20 sec. work, 10 sec rest, 8 rounds at each station, 1:10 rest between stations

weight at 75% of max, I came up short on pushups as I did the wrong amount.

Bar Holds (Chin Over Bar) – 5 sets @ 30 secs. up to 1 min.
L-Sits – 5 sets @ 10 secs. up to 1 min.
Ring Dips (Strict) – 5 sets, 5 – 10 reps.
Planche Lean – 5 sets, 30 secs or longer.
“Skin The Cat” – 5 sets, 1 – 3 reps as far as you can go.

10 x 10

5 Rounds
5 Backsquat (175#)
5 Strict Weighted Pull-ups (45#)

Ran out of time and only did 4 sets of Backsquats and 3(+2) sets of pullups

4 Sets
10 DB Hang Squat Cleans (45/30) 40#
10 Candle Stick Burpees (Jump Laterally Over a up Ended Dumbbell)

10:08

Helen
3 Rounds for time:

400M Run
21 KB Swing 1.5 Pood
12 Pull ups