5 rounds for time of:

400-m run
10 overhead squats

5 rounds for time of:

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

Complete as many rounds as possible in 15 minutes of:

12 Ring Dips
36 kettlebell swings

Every Minutes on the Minute for 8

2 Back Squats @ 65%

Every 2 Minutes on the Minute for 12

2 Back Squats @ 85%

Back Squat

Jerk

Wallball

Double Unders

Situps

Sled Push

Push Ups

Jog

Run 1 mile

Row 2 K

Helen

3 Rounds for Time

400 Meter Run

21 Kettlebell Swings

12 Pull ups

Deadlift 7 x 5 @ 85%

7 Rounds for Time

10 Medicine Ball Squat Cleans

10 Burpees