10 Rounds

250m Row or 200m Run

5 Strict HSPU

*1 min rest Rows are max effort

Helen

3 rounds

400 meter run

21 KB Swings

12 Pullups

10,9,8,7,6,5,4,3,2,1

225 Back Squat

10 Toes to Bar between rounds

7 minute amrap

20 cal row

20 wall balls

4 rounds

7 power cleans ( 115 )

14 pushups

Deadlift on a 2 minute Clock

7 x 50%

5 X 60 %

3 X 70 %

5 X 1 90%

The Ghost

6 Rounds

Row 1 Minute

Burpee 1 Minute

Double Under 1 Minute

Rest 1 Minute

5 rounds for time:

20 KB Swings

400m run

Complete as many rounds as possible in 12 minutes of:

20 wall-ball shots

20 single-leg squats, alternating

Complete as many rounds as possible in 15 minutes of:

20 lunges
20 double unders-unders