5 sets: 5 reps of press and 5 pull ups Test 500m Row

"Kelly" 5 Rounds for time: 400m Run 30 Box jumps 30 Wall Balls

20 min. AMRAP: 10 Ring rows 20 Push ups 30 Air squats

15 min AMRAP: 10 MedBall Cleans 10 Double unders Jog half court and back, full court/back

5 sets: 5 Deadlifts 5 minute AMRAP: 10 Deadlifts 10 Sit ups

20 minute AMRAP: 5 push ups 10 walking lunges 20 lateral line hops

Helen 3 Rounds: 21 Kettlebell swings 12 Ring rows 400m Run

10 minutes: Work on Turkish Get Ups For time: 21-15-9 Box Jump Burpee Ball Slam

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

5 sets: 8 Bench press reps alternate with 8 Ring rows 5 minutes to get as many calories as possible on bike or rower