A.1 Power Clean 3, 3, 3, 3, 3

A.2

“Helen”

3 Rounds

Run 400M

21 KB Swings

12 Pull Ups

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10 Shoulder press #115/#75

15 OH Squat

20 Push Press

25 Front Squat

30 Push Jerk

35 Back Squat

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A.1 Bench Press 5×5 @ 85% of 1RM

A.2

12 Minute AMRAP

12 KB Swings

15 Push Ups

20 Lunges

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“The Seven”

7 Rounds

7 HSPU

7 Thrusters #135/#95

7 KTE

7 Deadlifts #245/#170

7 Burpees

7 KB Swings

7 Pull ups

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A.1 Back Squat 5×5 @85% of 1RM

A.2

Run 400M

10-9-8-7-6-5-4-3-2-1

Hang Power Clean #135/#95

Ring Dips

Run 400M

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