“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings (50/35)
12 Pull-ups

Ancillary Work
3 Rounds of:
15 GHD Sit-ups
10 Nordic Curls
10 Ring Dips

Strict Press:
5×3
*Weight is athlete’s choice, build throughout.

For Time:
500 Meter Row
50 Sit-ups
20 Push Press (75/55)
500 Meter Row
50 Sit-ups
20 Push Press (75/55)
500 Meter Row

Snatch 1 Rep Max Test

10 Minute AMRAP of
50 Double Unders
10 Hang Power Snatch (75/55)
15 Air Squats

Endurance WOD (7:45am)
25 Minute Partner AMRAP
50/40 Calorie Row (Split 50/50 between partners)
30 Thrusters (75/55)
30 Kettlebell Swings (75/55)
30 Burpees
*1 Partner Working at a time

Community WOD (7:45am)
15 Minute Partner AMRAP
25/20 Calorie Row (Split 50/50 between partners)
20 Thrusters
20 Kettlebell Swings
20 Burpees
*1 Partner Working at a time

9 Minute AMRAP of:
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps

3 Rounds for Form:
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups

Split Jerk
5×1
*Max of 80%, build throughout

2 Rounds for Time:
800 Meter Run
30 Slam Balls (30/20)
15 Handstand Push-ups (kipping)

Squat Snatch EMOM
8 Minutes:
Every Minute, on the Minute:
2 Squat Snatches @~75% of Squat Snatch 1RM

3 Rounds for Reps
Minute 1 – Kettlebell Swings (50/35)
Minute 2 – Sit-ups
Minute 3 – Push-ups
Minute 4 – Calorie Row
Minute 5 – Rest

15 Minutes of Bar Muscle-up Practice

10 Minute AMRAP:
15 Pull-ups
20 Box Jumps
*At any point in the workout, accumulate 200′ sled push – can be split up

4 Rounds, Every 2 Minutes:
5 Overhead Squats
*Weight is athlete’s choice, build throughout

16 Minute AMRAP of:
20 Push Press (75/55)
30/24 Calorie Row
40 Double Unders

Endurance WOD (7:45am)
2 Rounds for Time:
1 Mile Run
20 Pull-ups
25 Burpees
30 Air Squats
*Pssst..Murph is coming!

Community WOD (7:45am)
Part A:
800 Meter Run For Time

Part B:
10 Minute AMRAP of:
5 Pull-ups
10 Burpees
15 Air Squats
*Substitute jumping pull-ups for pull-ups