3 Rounds

12 deadlift 225/135

25 double-unders

15 ring dips

12 hang cleans 135/85

25 double-unders

15 sit-ups

2min amrap 1min rest (9 cycles)

50ft bear crawl

10 kb swings 70/53

200ft shuttle run

15 push-ups

200ft waiter carry 45/25

10 r-twists 45/25

200ft shuttle run

15 air squats

50 squat-thrust jump

Block Strength

2/2/1/1 back squat @80%/90%/95%/100% (training max)

15min back squat emom @80% (training max)

15min AMRAP

5 front squat 155/105

1 rope climb (scale 3 pull-ups)

20 box jump 24/20

1 rope climb (scale 3 pull-ups)

3 tire flips

Core skill: 4 rounds 1min plank hold/1min max plank push-ups/1min rest

Block Strength 

1rep power clean @80%/90%/95%/100%

2reps 15min emom power clean @80%

4 Rounds

17 wall ball shots 20/14

14 hr burpees

rest 1min

50 pistols 

rest 1min

4 Rounds

17 sdlhp (95/65)

14 wall ball sit-ups

Skill: 5/4/3/2/1 front squat

100 double-unders/300 singles

50 kb press/adv hspu

40 t2b

30 push jerk 160/100 adv axel bar

90 foot walking lunge w/plate/adv front rack

Block Strength 

deadlift 2/2/1/1 reps @80%/90%/95%/100% of training max

15min emom @80% of training max

Endurance 

3 Rounds row 500m rest 30sec run 250 w/sled rest 2min

Helen meets Elizabeth

Run 400m

21 cleans 135/95

12 pull-ups

21 Rings dips

21 kb swings 53/35

Run 400m

15 cleans 135/95

12 pull-ups

15 ring dips

21 kb swings 53/35

Run 400m

9 cleans 135/95

12 pull-ups

9 ring dips

21 kb swings 53/35

Block Strength

1 reps strict press @80%/90%/95%/100%

15min emom 2reps strict press @80%

10 wall walks

Run 400m

20 one arm snatches

Run 250m

30 push-ups

Run 100m

40 pull-ups

Run 100m

50 push press 65/45 adv 75/55 axel bar

Run 250m

60 air squats

Run 400m

70 sit-ups

Block Strength 

2 reps back squat @70%/80%/85%/90%

12min emom back squat @70%

10 Rounds

5 deadlift 225/135

3 squat clean 225/135

1 jerk 225/135

Skill:10 min squat clean and jerk (build up to a heavy single)

Block Strength 

2reps power clean @ 70%/80%85%/90%

12min emom @ 70% power clean

Endurance: row 2k

21/18/15/12/9/6/3

KB swings 70/53

Box jump overs 24/20

Skill: 2/2/2/2/2/2 front squat (build up to heavy set of two)

Block Strength 

2 reps bench press 70%/80%/85%/90%

3 rep bench press emom @70% (12min)

Endurance: 2 rounds row 500m/run 250m

16min AMRAP

8 wall ball shots 20/14

12 t2r

Emom skill: shuttle run/45sec plank hold

Block strength 

deadlift 2reps @ 70%/80%/85%/90%

deadlift 3reps 12m emom @70%