A. Press 5×1.1.1
B. E5MOM for 5 sets
1 Round of Helen
400m Run
21 KB Swing 53/35
12 Pull Ups
*Everyone will complete a minimum of 3 rounds. If you cannot complete a round in under 5 minutes, do not move on to the 4th/5th rounds. Scale run, KB loading, and/or pull up substitutions so you have a chance to last all 5 rounds.
A. E2MOM 6 sets
Power Snatch + Snatch + 2 OHS
B. For time
30 Cal Row
30 OHS 135/95
30 Bar Facing Burpees
11min to Complete
800m Run Buy In
then
21-15-9
DB Hang Squat Clean 50/35
Strict HSPU
———
Rest 5min
———
11min to Complete
800m Run Buy In
then
4 Rounds
15 TTB
15 KB DL 70/53
A. BS 3×12
*2nd set heavier than 9.5.17 or 9.13.17
B.
EMOM 12
Odd: 10 UB Thrusters + ME BF Burpees
Even: Rest
A. Kipping Fundamentals
or
21-18-15-12-9-6
Kipping Pull Ups
*Rest 40-60s btwn rounds, goal is unbroken sets
B.
4 RFT 12min cap
30′ HS Walk
40m Sled Push
50 Dubs
A. Snatch Lift Off 4×3
B. Tempo OHS 4×3 (5s down, 5s bottom on 1st rep)
C.
21-15-9-6
OH Lunge 95/65
Power Clean 95/65
Push Ups
*Choose a weight that allows you to do 21 UB OH Lunges
