Warm Up: 2 Rounds: 

• Against a 2:00 Clock

• 12/9 cal Bike

• AMRAP: Hollow Rocks/ Holds or Flutter With Remaining Time

*rest one minute between rounds 

Performance:  10 Min AMRAP:  

• 3 Power Clean and Press (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 between sets

Fitness:  

3 Sets for quality: 

• 12 Db Bench press

• :30 Farmers Carry

• 15 Tricep Pull down

Helen 

3 Rounds 

• 400m

• 21 Kb Swings

• 12 Pull UPs
  *scale to band/ Jump pull ups or lat pull down*