"Helen" 3 rounds for time of 400m run 21 KB swings @ 24/16 kg 12 pull ups https://youtu.be/-Y4_0QtOTv4

5 rounds of 21 calories 15 deadlift @ bw 9 back squat @ bw

Amrap 20' 5 DB push jerk right arm 10 box jumps R 5 DB push jerk left arm 10 toes to bar rx: 32.5/22.5 kg

OPT 1: For Time 12 - 9 - 6 thruster @ 60/40 kg bar muscle ups OPT 2: For Time 15 - 12 - 9 thruster @ 50/35 kg chest to bar pull ups OPT 3: For Time 21 - 15 - 9 thruster @ 40/30 kg kipping pull ups  

6 rounds of 1 min - max calories 1 min - max KB swings @ ahap 1 min - max double unders 1 min - rest score: total reps  

HEAVY DAY Back Squat 1 - 7 - 1 - 7 - 1 - 7  

3 rounds of  4 deadlift @ 75% 1 rm 8 hspu 12 burpee over bar - rest 3 min - repeat the 3 rounds

For Time Ladder 20 / 2 wall balls + 3 power clean @ 90/60 kg, after each round ::: ::: ::: ::: ::: ::: ::: Conga Line - 10' Clean - anyhow

For Time 400m run 40 knees to elbows 40 box jumps & over 400m run 40 DB step up @ 22.5/15 kg 40 toes to bar 400m run

Heavy Day Pauh Jerk 5 - 4 - 3 - 2 - 1 increasing load ::: ::: ::: ::: ::: Cool Down Accumulate 30 strict hspu