Helen:
3 rounds for time:
400m run
21 kb swings @ 16kg
12 pullups

11:13

3 rounds of:
20 tuck ups
40 flutter kicks

5 rounds of:
400m run
15 push jerks @ 65
14:18

2 rounds for time:
1k row (4:11.7 first round)
30 hollow rocks
30 quarter squat jumps
400m run

16:41 total

+ 10 minutes muscle up skill work

Every 2 min:
5 push press @ 65-75-87-95-100

4x every 5 min:
400m run
10 ground to overhead @ 65
10 box jump over @ 20"

Teams of 3:

3 rounds for time:
400m run
40 wall balls @ 14lbs

For time:
100 cal assault bike
100 toes to bar
80 squat clean @ 95
60 shoulder to overhead @ 95
40 bar over burpees

6x every 3 minutes:
1 partner runs 400m
other partner rows for cals in remaining time

27, run, 25, run, 24, run

Every 5 minutes:
0:00
500m row
10 front squats @ 95
6 bar facing burpees
4:00

5:00
400m run
3 wall walks
20 wall balls @ 14lbs
3:32

10:00
500m row
10 front squats @ 95
6 bar facing burpees
3:57

15:00
400m run
3 wall walks
20 wall balls @ 14lbs
3:55

2 front squats 12X1 @ 115-135-135 w/ 2 min rest

Push press w/ 2 seconds overhead hold 4-3-3 @ 85-105-105 w/ 90 seconds rest

For time:
800m run
10 burpees
600m run
15 burpees
400m run
20 burpees
200m run
25 burpees
18:32

4x:
min 1: 4/leg rfess (idk what this is anymore)
min 2: rest
min 3: 8/arm standing alternating kb push press
min 4: rest

Then Running Annie
50-40-30-20-10
double unders
situps
run 400m in between each set
16:39

Hip mobility
Shoulder mobility

Helen:
3 rounds of:
400m run
21 American kb swing @ 16kg
12 pullups

13:03

Partner workout with Erin!

400m run
max russian kb @16kg while partner runs
400m run
max wall ball @ 9', 14 lbs while partner runs
400m run
max double unders while partner runs
400m run
max goblet squat @ 12kg while partner runs

52-22-84-25

Back squat 20X1 5 @ 125
Bailed on the rest of back squats and all the front squats because my knee was wonky

4 rounds of:
Close grip bench press 30X1 @ 5-3-1-5 @ 105-115-125-115
90 seconds rest
AMRAP DB curls @ 20 lbs 9-9-9-9
3 min rest


400m run

3 min AMRAP:
30 double unders
10 American kb swings @ 16kg
6 ttb
(2 rounds + 0 reps)

2 min rest

3 min AMRAP:
12 burpees
8 box jump / step down @ 20"
6 ttb
(2 rounds + 0 reps)

400m run

1 squat clean + 1 hang power clean + 1 jerk @ 85-105-115-125-135-115-125 w/ 2min rest
(had a weird shoulder thing happening in sets 2 & 3 so I backed off)

Then 4 rounds for time:
400m run
10 clean & jerk @65lb
40 double unders
10 ttb
18:15

Back squat 8-8-8-8 @ 20x1 @125-130-135-145 w/3-5 min
Front squat 5-5-5-5 @ 20x1 @95-105-115-135 w/3-5 min

8-8 Jefferson curl w/ 20 lbs

2 rounds of:
200m run
rest 2 min

3 min AMRAP:
5 push press @ 105
3 overhead squat @ 105
6 ctb pullups

6 min rest
(2 rounds +0, 2 rounds +0)

Immediately after those 2 rounds:
400m run

Team workout w/ Emerson (I did half the countable things, minus 5 shoulder to overheads, and all the runs)

100 russian swing @16kg
400m run
50 shoulder to overhead @65lb
400m run
50 burpee
400m run
50 shoulder to overhead @65lb
400m run
100 russian swing @16kg

20:02

200m sprint
10 burpees
rest 60s
300m run
15 jump squats
rest 75s
400m run
20 pushups
rest 90s
400m run
25 squats
rest 90s
300m run
rest 75s
200m sprint
rest 60s
40 bicycle abs

3 rounds for time:
15 push press @ 65lb
15 ctb pullups (medium band)
400m run

Track!

200m sprint
rest 60s
300m run
rest 75s
400m run
rest 90s
400m run
rest 90s
300m run
rest 75s
200m sprint
rest 60s

4x twice up the stairs, skipping a step

800m run
25 double unders
rest 3 min

600m run
50 double unders
rest 3 min

400m run
75 double unders
rest 3 min

200m run
100 double unders

23:10 total time

Deadlift 3-3-3-3-3 @ 185-195-205-215-225 w/ 3 minutes rest

Then 3 rounds of:
20 Russian kb swing (12 kg)
400m run
rest 2 minutes

Then 50 situps for time (1:16)