Helen:
3 rounds for time:
400m run
21 American kb swings @ 16kg
12 pullups
10:54 (PR!)

+ accumulate 3 minutes hollow hold

10 rounds for time:
12 cal assault bike
5/side kb clean @ 16kg
35 double unders
rest 60 sec

30:55

8 shoulder press @ 35-65-75(PR!)-85(F6)(PR!)

For time:
30-20-10 push press @ 65
15-10-5 bar muscle ups

Quit at 9:31 after the 20 because my hands got shredded on the bar, oops.

1.2 hang power clean + front squat @ 35-65-85-115-135-140

5x every 3 min:
10 power clean @ 65
10 front squat @ 65
9 cal bike

Bench press 6-6-5-3-3-2-2 @ 35-65-85-105-115-125-135(PR!)

3 rounds, 4 minutes work / 1 min rest, start where left off:
6 V-ups
8 pushups
20 step ups @ 20"

10 rounds + 14, and I beat Mat, which never ever ever happens.

10 rounds EMOM:
min 1: 15 Russian swings @ 24kg
min 2: 6 strict chinups
min 3: 20 sec Assault bike sprint, 30 sec slow

10 min bike
5 back squat @ 35-85-105-125-125-125
5 min bike, 30 fast / 30 slow intervals

6 rounds for time:
10 cal row
10 Russian swings @ 24kg
5 box jumps @ 24"

+100 situps cashout

16:34 w/ Teri @ Anna

5 shoulder press @ 35-65-85-(95F4)

15 min AMRAP
50 double unders
10 step overs @ 20"
25 wall balls @ 14lbs, 9'
10 ring dips
50 double unders
10 ring dips
25 wall balls @ 14lbs, 9'
10 step overs @ 20"

1 rounds + 148 reps

4 rounds for time:
20 cal row
20 alternating kb snatch @ 12kg
10 burpees
Rest 2 min between rounds

17:35

Muscle up skill work

20 min AMRAP:
10 cal assault bike
5 muscle up transition pulls + dip
15 box jump over @ 12"
(6 rounds + 13)

10 bench press @ 35-55-75-95-105(PR Tie!)

3 rounds for time:
13 cal bike
20 pullups
20 handstand pushups (1 rd kipping, 2 rds w/ 2 abmats)

19:25

BeachFit!

3 rounds of:
20m bear crawl
50 pushups
20m bear crawl
50 squats
20m bear crawl
50 situps
20m bear crawl
50 flutterkicks

For time:
Hold a 25 lb plate overhead while partner does 100 Russian kb swings
100 Russian kb swing @ 12kg
Hold some sort of plank while partner does 50 knees to elbow
50 knees to elbow
Hold a plate
75 Russian kb swings
Hold a plank
50 knees to elbow
Hold a plate
50 Russian swings
Hold a plank
50 knees to elbow

26:30 w/ Cindy

30 min AMRAP:
400m row
20 situps
30 pushups
40 air squats
8 cal bike

3 push press @ 65-85-105-115-125-130(PR!)

13 min AMRAP:
25 situps
15 squats
5 kb snatch/arm @ 20lbs

6 rounds + 10 situps

5 min bike
3x10 hamstring band curls
3x 8 pullup kips + 10s hollow bar hang
5x 4 strict pullups
some hips to rings
roll triceps
3x10 calf descents