Conditioning: “Helen” 3 RFT - 400 Meter Run 21 KBS (53/35) 12 Pull-ups Post-WOD: Accumulate 500ft of Overhead KB Carries, Switching Hands Every 50ft

Conditioning: For Time (27 Minute Time Cap) [On the 0:00] 3 Rounds: 200 Meter Run 25 Wallballs (20/14) [On the 9:00] 3 Rounds: 200 Meter Run 20 Pull-ups [On the 18:00] 3 Rounds: 200 Meter Run 15 Burpees * Score = Total Time of All 3 Rounds

Conditioning: 5 Rounds For Distance :50 Row - Rest :10 :40 Row - Rest :20 :30 Row - Rest :30 :20 Row - Rest :40 :10 Row - Rest :50 Post-WOD: 200 Russian Twists * Complete 20 Mountain Climbers Every Time Athlete Rests

Strength: Deadlift Take @ 15 Minutes to Complete Reps, Building Weight Each Set 5-5-5-3-3 Conditioning: For Time - 20 Minute Time Cap Buy-In - 50/35 Calorie Bike Then, 3 Rounds: 15 Deadlifts (185/135) 30 DUs/45 Singles 15 Hand Release Pushups 30 DUs/45 Singles Then, Cash-Out - 50/35 Calorie Bike

Strength: Thruster Take @10-15 Minutes to Build to a Heavy 3 Reps Conditioning: 5 RFT 12 TTB Down & Back on Turf Double DB Farmers Carry 20 Double DB Push Press (50's/35's)

Strength: Bench Press Take @20-25 Minutes to Complete Reps as Follows: 10-5-3-1-1-1-3-5-10 Conditioning: AMRAP 10 1 Rope Climb 10 Air Squats 1 Rope Climb 20 Air Squats 1 Rope Climbs 30 Air Squats * Add 10 Air Squats Per Round

Gymnastics Skill Work: Take @ 5-10 Minutes to Practice Wall Walks Conditioning: 5 Rounds AMRAP 4: 30/21 Calorie Row 21 Kettlebell Swings (53/35) Then, Max Wall Walks in Remaining Time * Rest 4 Minutes Between Rounds * Score = Total Reps For All 5 Rounds (1 Rep = 1 Wall Walk)

Conditioning: 6 RFT 400 Meter Run 12 Box Jump Overs (30/24) * Athletes May Touch The Top of The Box With Their Hands Post-WOD: 4 Rounds 15 Hollow Rocks 10 V-ups :30 Plank

Strength: Front Squat Take @ 20 Minutes to Build-up to a Heavy Single 10-5-3-2-1 Conditioning: Every 5:00 For 3 Rounds Buy-in: 200 Meter Double DB Farmers Carry (35/25) Directly into, AMRAP For Time Remaining Each Round of: 10 DB Deficit Push-ups 10 DB Squats

Conditioning: 10 Sets For Time (30 Min Time Cap) 3 Weighted Pull-ups (45/30) 5 Strict Pull-ups 7 Kipping Pull-ups INTERMEDIATE - 10 Sets For Time: 3 Weighted Pull-ups (20/14) 3 Strict Pull-ups 7 Kipping Pull-ups NOVICE - 10 Sets For Time: 8 Ring Rows 7 Jumping Pull-ups