WOD

Helen  3 rounds for time  400m run  21 KBS 53/35 12 pull ups 

5 Rounds AMRAP 3. Rest 1 3 Deadlifts 155/108 6 Push Ups 9 Air Squats

1)Front Squat 5×3@50% 5 second decent  2)Front Squat 3×10@60% 3)Double Tabata alternating  Bike or Row V Sit ups 

For Time 50-40-30-20-10 DB GTO 50/35 Box Jump Overs 24/20 Double Unders 

2 mile run for time

Alternating: Bench Press 5-5-5-5-5 Double KB Strict Press max reps x 6

5 Rounds for Time 200m Run 10 Thrusters 95/65 10 Pull Ups

15 Rounds for Time 2 Power Cleans 205/143 4 Strict Pull Ups 4 Handstand Push Ups

For Time 21-15-9 Toes to Bar Burpees 9-15-21 Shoulder to Overhead 115/80 Burpees

1) EMOM 6 Power Snatch + Snatch Balance + Hang Snatch EMOM 6 Power Snatch + Hang Snatch 2) Build to Heavy 2 Rep Snatch