Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

Row 1600 meters

Rest 2 minutes

Row 800 Metes

Rest 2 minutes

Row 1000 Meters

Rest 2 minutes

Row 500 Meters

Rest 2 minutes

10 minutes

10 box jumps

20 seconds of Echo bike

75 kettlebell swings

Run 1 mile

75 kettlebell swings

Hang power clean and push jerk 3-3-3-3-3-3-3 reps

4 rounds for time of:

Row 500 meters

Run 400 meters

Complete as many rounds as possible in 10 minutes of:

3 burpee

3  box jump-overs

3 deadlifts

6 burpee

6 box jump-overs

6 deadlifts

9 burpee

9 box jump-overs

9 deadlifts

Etc.

10 hip-back extensions, 10 wall-ball shots. 8 rounds