Helen

400 Meter Run

21 Kettlebell Swings

12 Pullups

Overhead Squat

3-2-1-1-1-Reps

Ruck 2 miles, Run 1 mile no vest, Ruck 1 mile

1 mile Run. Ruck 2 miles. Run 1 mile ( No vests for the Runs )

walk 100 meters holding a pair of 35lb dumbbells at arms length then execute 3 rounds of 7 pushups, 7 Air Squats. Walk 100 meters, then 3 rounds of 7 Squats with weights loaded at the shoulders, 7 deficit pushups ( use the dumbbells as props ) Walk 50 meters waiters position left, then 50 meters Waiters position Right. 3 rounds of 7 single arm rows right, then 7 left. finally 100 meters of weighted lunges. Leave the dumbbells and run 400 meters forward, 400 meters backward.

3 Rounds for time of:

30 Calories, Assault Bike

15 Hang Power Cleans, 115 / 75

Break week,.

3 rounds for time of:
25 kettlebell swings
25 GHD sit-ups
25 hip extensions
25 knees-to-elbows

Dumbbell clean and jerk 5-5-5-5-5 reps
Deadlift 5-5-3-3-1-1-1 reps

Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats