“Helen”
400 m run
21 kettlebell swings 53/35
12 pull ups

Power Clean and Jerk
Build to a heavy single

“Grace”
30 Clean and Jerks 135/95
For time

Teams of 2:
AMRAP 20 minutes
50 calorie row
50 burpees
500 m run
50 kettlebell swings 53/35

Partners may break up the reps as they wish.  All reps of one movement must be complete before moving on to the next movement.

200 m run
27 wall balls 20/14
27 box jumps 24/20
200 m run
21 wall balls 20/14
21 box jumps 24/20
200 m run
15 wall balls 20/14
15 box jumps 24/20
200 m run
9 wall balls 20/14
9 box jumps 24/20
200 m run

Deadlift
Build to a heavy set of 5

AMRAP 12
6 strict handstand pushups
9 deadlifts 225/155
30 double unders

AMRAP 4 minutes
21/15 Calorie row
 21 Toes to bar
15 Front squats 115/75

Rest 4 minutes

AMRAP 4 minutes
18/14 Calorie row
18 Toes to bar
12 Front squats 135/95

Rest 4 minutes

AMRAP 4 minutes
15/12 Calorie row
15 Toes to bar
9 Front squats 155/105

Power snatch
Build to a heavy single

“Isabel”
30 power snatches 135/95