Every 5 minutes perform: 
400m run 
21 Kettlebell Swings, 53/35 
12 Pull-ups

*Do this 4 times. Each one is a sprint.

400m run 
Kettlebell Swings,
Pull-ups

Double-unders 
Power Snatch

Front Squat 
Row, Calories 
Ring Dips, strict

Bench Press

You are not seeing double….“HELEN”

3 Rounds For Time

400 meter Run

21 Kettlebell Swings (1.5/1 pood)

12 Pull-Ups

4 Rounds for time:

15 Bench Press 135/85

15 Calories Rowing

60 Double-unders

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