“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) SC; 14/10

  Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)   SC; 115/80   Fit: 95/65   Midline Not For Time: 30 GHD Sit-Ups :30 Second

  Strength: Clean & Jerk 1+1 @ 60% 1+1 @ 70% 1+1 @ 80% 1+1 @ 85% 1+1 @ 90% Go for a new PR Rest 2:30 bt sets Front squat 5 Reps

WOD (Partner split evenly) 100 Cal Row 100 push-ups 100 med ball clean (20/14) 400M run with med ball 100 med ball sit up 100 burpees 100 Cal Row Drop the med ball

Front Squat Build to Heavy Set of 3   “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat

Skill: EMOM 8 5-30 unbroken DUs/ 30-50 singles Metcon: 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders   SC: 2 Jumping ring muscle-ups/ 2 ring pull ups +

Strength: Squat Clean Thruster Build to a Heavy Single Metcon: For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees

Metcon: AMRAP 18: 200 Meter Run 16/12 Calorie Row 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (50/35)   SC: Pull ups or jumping C2B, 35/20 Fit: jumping pulls, 25/15   If

  Strength: Clean & Jerk 60%x2+1 65%x2+1 70%x2+1 75%x2+ 80%x2+1 85%x2+1 Rest 2 mins bt sets   Push Press 70%x3 75%x3 80%x2 85%x1 90%x1 Rest 2 mins bt sets

*attention open gym from 12-2 is cancelled tomorrow*   Strength: Push Press Build to Heavy Set of 5   Metcon: “Speed Boat” 3 Rounds For Time: 30/21 Calorie Row 25 Wallballs (20/14) 20