AMRAP and Run:

• AMRAP in 15 minutes.
  10 kettlebell swings
  10 box jumps
  200-meter run

Helen:

• 3 rounds for time.
  400-meter run
  21 kettlebell swings
  12 pull-ups (or assisted pull-ups)

• 2 Rounds
  500-meter row
  40 air squats
  30 sit-ups
  20 push-ups
  10 pull-ups (or assisted pull-ups)

Row 5,000 Meters

Little Michael

2 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

100 Burpees for time

Jump to a target 4 inches above your extended fingertips, arms overhead.

For 10 rounds, complete as many reps as possible in 1 minute of:

2 wall walks
4 deadlifts
Max wall-ball shots

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

Every Minute for 20 minutes

1 Snatch

1 Overhead Squat

1 Front Squat

Deadlift 5.5.5.5.5