Helen

400 Meter Run

21 American Swings

12 Pull-ups

3 rounds

7 Pull Ups+ 7 KTE

400 meter Run

4 rounds 

5 Rounds

10 Wall Ball

200 Meter Row 

Annie (Week)

Sit Ups

Double Unders

50-40-30-20-10

Push Ups 42-30-18

Deadlifts 21-15-09

For time

10 Rounds Burgener Clean Drill

Increasing weight after the first 3 rounds

Cleans 5-5-5-5-5

Griff

800 meters forward

400 meters backward

800 meters forward 400 meters backward

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

Dumbell Thrusters

Toes to Bar

500 Meter Row

3-4 Rounds

50’ Walking Lunge

10 Wall Balls

5 Dumbell Power Clean

5 Dumbell Push Press

7 Dumbbell Clean

7 Dumbbell Push Press

7 Dumbbell Snatch 

10 Walking Lunges  

7 rounds