1 round of Kelly
2 rounds of Helen
1 round of Kelly

Kelly:
400 m run
30 wall balls 20/14
30 box jumps

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

AMRAP 15 minutes
27 calorie row
21 deadlifts
15 burpees
9 push press

Front squat
Build to a heavy 3

AMRAP 5
15-12-9
Kettlebell swing 70/53
Front squat 135/95
Calorie row

Rest 5 minutes

AMRAP 5
15-12-9
Kettlebell swing 53/35
Front squat 115/75
Calorie row

4 rounds
400 m run
4 chest to bar pull ups
4 ring dips
40 double unders

Sumo deadlift
Build to a heavy triplet

4 rounds, on the 4:00
100 foot walking lunge
15 deadlifts 185/135
10 calorie row or 200 m run

AMRAP 18
200 m run
16 calorie row
12 chest to bar pull ups
8 alternating db snatches

Squat clean thruster
Build to a heavy single

21 lateral bar burpees
21 power cleans 135/95
15 lateral bar burpees
15 hang squat cleans 135/95
9 lateral bar burpees
9 squat clean thrusters 135/95