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)

15 min AMRAP: 9 Deadlifts 12 Push ups 15 Box jumps

3 Rounds for time: 400m Run 20 Overhead squats

5 sets, super set: 5 Barbell press ss/ 5 Pull ups 400m Run for time

10 Rounds for time: 9 Thrusters 70 Singles

Back squat 6, 6, 6, 6, 6

15 min AMRAP: 5 DB Front squats 10 Double unders Shuttle run

5 Rounds for time: 10 Deadlifts 10 Burpees

The Kinship Helen: 3 Rounds for time: 21 kettlebell swings 12 ring rows 400m run

3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of...