Helen 3 rounds for time: 400m Run 21 Kettle bell swings (16kg/24kg) 12 Pull Ups

A. Muscle Up Practice B. WOD For Time: 70 Abmat Sit Ups 60 Burpees 50 Squats 40 Push ups 30 Pull Ups 20 Kettle Bell Thrusters 10 Box Jumps

A. Back Squat 3×3 B. WOD 12min AMRAP 200m Run 30 Squats 20 Toes 2 Bar 10 Hand stand push ups Finisher: GHD Extensions

A. 1 Rep Max Weighted Pull Up B. WOD 21-15-9 Kettle Bell Swing Box Jump Wall Ball Finisher: Pistols/ Hollow Rocks

A. Thruster 4×3 B. WOD 10 Rounds 10 Sumo Deadlift High Pull 10 Push Ups (Hand Release)

A. Snatch 3×3 Clean Pulls 3×3 B. WOD 5 min AMRAP Ground 2 Overhead

Coach’s Choice