with aurora and nicole

100 kb swings (16)
100 ground to overhead (25)
100 air squats
100 step ups with kb (20)

one works, one runs 200 with med ball, one rests

5 rft
20 burpees
20 kb swings (16)

For Time:

30 reps Toes to Bar
30 reps <a href='/journal/movements/14'>Deadlift</a> (185/135)
30 reps Double Unders
30 reps <a href='/journal/movements/59'>Hang Clean</a>s (95/65) 

50 air squats
20 pull ups
25 push ups
20 shoulder rings
50 sit ups

SKILL:
Pull Up Progression

WOD:
“HELEN”
3 Rounds for Time of:
400 Meter Run
21 Kettlebell Swings
12 Pull Ups

Warm up:
High Knees-Toe Touches-Run backwards-Sprints

A. 3 Rounds of the following:

8 ring rows @ 31X0

Rest 45 sec.

6 dips

Rest 45 sec.

B.

2 SDHPs (75)

2 Box Jumps (20'')

4 SDHPs

4 Box Jumps

6 SDHPs

6 Box Jumps

(continue with the rep scheme by adding two additional reps every round)

AMRAP in 10 min.

Warmup
3 rounds
* samson stretch
* 15 push ups
* 10 GHD
* 5 dips
* dumbbell bench press (40,55,65)

WOD
For Time:
80 Wall Balls (20/14)
At the start of every minute, bear crawl across the gym (approximately 24′) and run back to the wall

Finisher
3 hand stand holds for ~5-10 seconds

21-15-9
OHS 135#
Bar facing burpees
*5 Muscle Ups however you can get them in between sets

Then 50 ring dips.

Metcon:

3 Rnds: 400m run, 10 Push Press (135lbs), 20 V Ups, 30 KBs (53lbs)

Time: 16:10

Strength/Skill

Deadlift
5x4x3x2x2x1xPR? (235 lb)

WOD

30 Curtis Press (95/65Rx)

Hang Clean
R Lunge
L Lunge
Push Press