20min AMRAP

20 Wall Balls (20/14) 10’/9’
20 Hang Power Snatch (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20 Cal Row

“HELEN”

3 Rounds For Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)

12 Pull-Ups

Deadlift 
5-4-3-2-1

5 Rounds for time of: 
20 Medball cleans, 20/14 
10 Shoulder Press, 95/65

AMRAP 20 minutes of: 
3 Pull-ups, strict 
6 Push-ups, Hand-release 
9 Wall Ball Shots, 20/14

Pull-ups
Push-ups, Hand-release 
Wall Ball

Medball cleans,

Shoulder Press

Deadlift 
400 meter Run

Kettlebell Swings

Walking Lunge 
Strict DIPS

3 Rounds for time of: 
50 Double-unders 
10 Toes-to-bar 
5 Squat Snatch, 155/105

Amrap 30 minutes of: 
100/70 Calories, Assault Bike 
1 Mile Run

Power Clean 
2-2-2-2-2-2-2

then 
Every 2 minutes for 20 minutes

225/155 -50 Ft Prowler Push until failure.

Then finish it.  Rest as needed.