“Helen”
3 Rounds:
400 Meter Run
21 American Kettlebell Swings (53/35)
12 Pull-ups

Back Squat
3 sets of 6

3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row

Deadlift
Build to Heavy Sets of 5 – 3 – 1

15-12-9-6-3:
Deadlifts (155/105)
Barbell Facing Burpees

Teams of 3 (For Time | 30 Minute Cap)

800 Meter Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (95/65)
9 Rope Climbs
50 Clean and Jerks (95/65)
75 Box Jump Overs (24/20)
800 Meter Run

On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)

5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (35’s/25’s)

Thruster
Build to a Heavy Set of 3

25 Thrusters (95/65)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (95/65)

3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Hang Power Snatch
Build to a Heavy Single


AMRAP 9
10 Hang Power Snatches (75/55)
30 Double Unders

AMRAP 15:

30/21 Calorie Row

100 Meter Dumbbell Farmers Carry

15 Dumbbell Power Cleans

100 Meter Dumbbell Farmers Carry

Dumbbells: Rx/Px: (50’s/35’s) Fx: (35’s/25’s)

For Time (Teams of 3 | 25 Minute Cap):

250/200 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)

For Time:
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run

5 Rounds On The 5:00

10 Strict Pull-ups
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts
*Build in weight each round

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Hang Power Clean + Power Clean
Build to a Heavy Complex

For Time: 
15 Power Cleans (155/105) 

600 Meter Run
10 Power Cleans (155/105) 
400 Meter Run
5 Power Cleans (155/105) 

200 Meter Run

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

3 Rounds For Time :
1,000-meter row
5 rounds of Cindy
1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (95/65)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (75/55)

Weighted Pull-Up
Build to a Heavy Set of 3

“Death Race”
21/15 Calorie Bike
10 Burpees

For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups

Box: (24”/20”)
Dumbbell: Single Rx/Px (50/35) Fx (35/25)