A. Power Clean

• 15 mins to build to heaviest of the day.

Or EMOM 15

B. “Helen”

3RFT

• 400m Run
• 21 KBS (16/24)
• 12 Pull ups

 15 min cap

 Or/

“Helen Rx Plus”

3RFT

• 400m Run
• 21 KBS (24/32)
• 12 Chest to Bar Pull-ups

“Dissecting Kelly”

In teams of two, complete as many rounds as possible in 30 minutes of:

• 400 Meter Run
• 30 Box Jumps (20?/24?)
• 30 Wall Ball Shots (7/9)

Team members will alternate tasks, with only one member working at any one time.

Finisher: 1km Bike Time Trial

Abbate

• 1 Mile Run
• 21 Clean & Jerks (50/70)
• 800m Run
• 21 Clean & Jerks
• 1 Mile Run

1 mile run = 2 laps of 800m

35 min cap

A. Front Squat

• 2-2-2-2-2

E2M

B. EMOM 16 (4 rounds)

• 1 – 9/12 Cal Bike or/ 15/18 Cal row
• 2 – 20 KBS (24/32)
• 3 – AMRAP Wall Balls
• 4 – Rest

A. Gymnastics Practice

Pick 1-2 skills and spend 15-20 mins on specific drills and practice

If unsure or building strength, then perhaps do EMOM 15 (5 sets)

• 1 – Pull movement (Strict pull-ups, ring rows, pull-ups, kipping)
• 2 – Press (Dips, HSPU, HS hold)
• 3 – Core (T2B, Vsits, hollow holds, ring holds, l-sits)

B. 12 min AMRAP

• 100m Sprint
• 8 Chest to Bar Pull-ups
• 8 Alternating Pistols
• 8 HSPU

A. Deadlift

• 15 mins to build to heaviest 3RM

B. For time

• 21 Deadlifts (70/100)
• 400m Run
• 18 Deadlifts
• 400m Run
• 15 Deadlifts
• 400m Run
• 12 Deadlifts
• 400m Run

 15 min cap

A. OHS

• 3-3-3-3

E2.5M

B. Open Workout 18.3

14 min AMRAP

• 100 Double-unders
• 20 OHS (35/52.5)
• 100 Double-unders
• 12 Ring muscle-ups
• 100 Double-unders
• 20 DB Snatch (15/22.5)
• 100 double-unders
• 12 bar muscle-ups

A. Split Jerk

• 3-3-2-2-1-1-1

E2M

B. For time

• 1000m Row
• 50 Shoulder to Overhead (40/60)

12 min cap

The Seven

7 Rounds for time of:

• 7 HSPU
• 7 Thrusters (45/60)
• 7 K2E
• 7 Deadlifts (65/110)
• 7 Burpees
• 7 KBS (24/32)
• 7 Pull-ups

45 min cap

(6.5 min rounds)

A. 15 mins to build to heaviest complex

•  1 x Snatch, 1 x hang snatch + 1 x high hang snatch

Power or squat

B. 3RFT

• 20 Power Snatch (25/35)
• 20 Box Jump Overs (20”/24”)

12 min cap