Warm Up: 

2 Rounds: 

• Against a 2:00 Clock
• 20/10 cal Bike 
• AMRAP: Hollow Rocks/ Holds or Flutter With Remaining Time 

*rest one minute between rounds 

Performance:  

10 Min AMRAP:  

• 3 PC+OH (135/95)
• 6 H.R. Pushups 
• 9 Box Jumps
  *Rest 3 Minutes* 

and then..

For Time: 

12 - 24 - 36 - 48

Wall Balls 

Run* 

*100m,200m,400m,800m

Fitness:  

3 Sets for quality: 

• 12 Db Bench press 
• 60 sec plank hold  (add weight if possible) 
• 8/8 Single arm chainsaw

Helen

3 Rounds

• 400m  
• 21 Kb Swings 
• 12 Pull UPs  
  *scale to band/ Jump pull ups or lat pull down*