4 Rounds For Reps [30 minute Time Cap]
24/18 Cal Bike OR 400m Run OR 500m Row
Max Unbroken T2B
24/18 Cal Bike OR 400m Run OR 500m Row
Max Unbroken Push-ups

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry

21-15-9:
Wallballs
Box Jumps  

200 Meter Farmers Carry  

21-15-9:
Wallballs
Box Jumps

Box: (24"/20") NO REBOUNDING
Wallball: 20 / 14 lb to 10/9ft.
Dumbbells: 50 / 35 lb’s

ADV RX beefed up version of Helen
3 Rounds For Time:
400m Run
21 KBS 32/24kg
12 C2B

RX Helen
3 Rounds For Time:
400m Run
21 KBS 24/16kg
12 Pull-ups

On the 3:00 x 10 Rounds:
400 Meter Row
Max Bodyweight Reps

Odd Rounds: Deficit Handstand Push-ups (45/35lb plates)
Even Rounds: T2B

RX no deficit
Scaled DB pushpress 50/35

Partner WOD
For Time:
20 Push Press
20 Front Squats
100 Meter Run
18 Push Press
18 Front Squats
100 Meter Run
…
2 Push Press
2 Front Squat
100 Meter Run  

*Barbell: 95 / 65 lb
*Push Press, Front Squat Reps Decrease By 2 Rep Each Round 100m run after each round

3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpees

Rest 4 Minutes Between Rounds

Round 1: 135 / 95 lb
Round 2: 115 / 85 lb
Round 3: 95 / 65 lb

50-40-30-20-10:
AbMat Sit-ups
Reverse Lunges

Directly Into..

5 Rounds:
200m Run
12 T2B

50-40-30-20-10:
AbMat Sit-ups
Reverse Lunges

Directly Into..

5 Rounds:
200m Run
12 T2B

Partner WOD
Every 5 Minutes Until 150 Reps:
24/18 Cal Bike
30 Wallballs 20/15 lbs.
Max Alt. DB Snatch 50/35

– Flow: At the 0, 5:00, 10:00, 15:00, 20:00……. every 5 minutes athletes will complete a 24/18 Cal bike and 30 Wallballs and In the remaining time of each window, athletes will accumulate as many DB power snatches as possible until 150 reps have been completed.
 
– Bike: Completed in less than 2:30.

– Wallballs Completed in less than 45s. – Switch however on the DB snatches Be sure that the hips FULLY open up at the top of each rep and arm is fully locked out.

– Score: Time it takes to complete 150 power snatches.

Partner WOD
Every 5 Minutes Until 150 Reps:
24/18 Cal Bike
30 Wallballs 20/15 lbs.
Max Alt. DB Snatch 50/35

– Flow: At the 0, 5:00, 10:00, 15:00, 20:00……. every 5 minutes athletes will complete a 24/18 Cal bike and 30 Wallballs and In the remaining time of each window, athletes will accumulate as many DB power snatches as possible until 150 reps have been completed.
 
– Bike: Completed in less than 2:30.

– Wallballs Completed in less than 45s. – Switch however on the DB snatches Be sure that the hips FULLY open up at the top of each rep and arm is fully locked out.

– Score: Time it takes to complete 150 power snatches.