Kinship "Helen" 3 Rounds for time: 21 Kettlebell swings 12 Ring rows 400m Run

25 min. AMRAP: 10 DB Push press 20 Lunges 30 Single Unders

For time: 25 DB shoulder to overhead 25 DB deadlift 20 DB shoulder to overhead 20 DB deadlift 15 DB shoulder to overhead 15 DB deadlift...

Tabata Mash Up 8 Rounds, alternating: 20 sec. Double unders 10 sec. Rest 20 sec. Ball slams 10 sec. Rest

5 sets: 10 Dumbbell bench press alternate with 10 Inverted rows

Five 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds

High Bar Back Squat 6, 6, 6, 6, 6

For time: 40 KB Swings 40 Walking lunges 40 DB Push Press 40 Sit ups 40 DB Front squats 40 Burpees 40 Double unders (or 20 DU attempts)

"Nancy" 5 Rounds for time: 400m Run 15 Overhead squats

5 sets of 8 Deadlift Then.. 5 minutes as many reps as possible: 5 Push ups 10 Deadlifts