"Eva"

5 Rounds for time of:

800 M Run
KB Swings, 30 reps 2 pood/1.5 pood (70/55lbs)
30 Pull-ups

52:14 (70#/band)

Helen-

3 rounds for time:
400 meter run
21 kettlebell swings 1.5 pood
12 pull-ups

15 Toe to Bar
25 Goblet Squats 28kg
15HSPU
12 Toe to Bar
25 Goblet Squats 28kg
12 HSPU
9 Toe to Bar
25 Goblet Squats 28kg
9 HSPU
60 Walking lunges 20kg

1 x 5

5 x 5

1k row
30 DU
20 snatch (50#)
30 DU
10 snatch (50#)
30 DU

500m run, 2x10 CF WU

OH Press
warm-up
20x5, 30x5, 35x3
working set
45x5, 50x3, 55x1+ (8) (1RM @69#)

15min. AMRAP:
Run 400m
20 Pull Ups (each round did 1 strict pull-up then red, blue, red&blue bands)
10 HSPU (on a box)

FINISH: 3 rounds + 400m run

10:00 mobility , KB (100 swings)

5/3/1 week 3
rest 1-5 min

Deadlift
warm-up
60x5, 75x5, 90x3

working set
110x5, 125x3, 140x1+ (13) (1RM @180# )

5x10 @95#
hanging leg raises 5x10

5/3/1 week 1
rest 1-5 min

Bench Press
warm-up
30x5, 40x5, 50x3

working set
65x5, 70x3, 80x1+ [(7) 1RM @99#]

5x10 @ 50#
rows 5x10, 65#

Snatch
warm-up
15x5, 20x5, 25x3
working set
35x5
knees feel a bit creaky so I changed it up to muscle snatches
40x5, 45x5, 55x5, 60x3

5/3/1 week 4
rest 1-5 min

Deadlift
warm-up
75x5, 90x5, 110x3

working set
75x5, 90x5, 110x5

5x10 @75#
hanging leg raises 5x10
chin-ups 5x10

16Kg KB Swings : 100 WU, 200 in-between sets, 6:00 (30/30) 120
total: 420