4 rounds for time of:

50-ft. walking lunge
30 wall-ball shots
30 box jumps

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

6 rounds for time of:

30-m lunge in AFSAP
10 burpee

Rest 1 minute

Elizabeth on the ground

21-15-9 reps for time of:

Cleans

Push ups with deck release

24-21-18-15-12-9-6-3 reps for time of:

Med-ball cleans
Push-ups

Back squat 3-3-3-3-3 reps

Then,

Row 750 m for time

Complete as many rounds as possible in 20 minutes of:

5 power snatches
7 toes-to-bars
9 box jumps

5 rounds for time of:

20 wall-ball shots

10 deadlifts