5 RFT

16 Walking Lunges Overhead 25/45#

12 Wall Ball 10/20#

8 Power Cleans 65-115#

Front Squat 5 5 5 

12min AMRAP

7 Ground-Overhead Snatch 45/75#

7 Pullups 

7 Burpees

5rft

10 pushups 

10 KBS 35/53

10 dips 

200m run

Push Jerk 3×5

5RFT

15 Box Jumps 24/30″

50 Double Unders

15 k2e/t2b

Deadlift (Week 1 Wendler)

Than

5x 100m sprints

4 rounds of 3 min AMRAP rest 1 min.between rounds

5 Thrusters 45/65 OD75 65/95 OD115

10 KBS 35/53#

15 AbMat Situps

15 12 9 6 

Snatch Ground-Overhead

Double Unders

Box Jumps

End each round with 10 Burpees

“HelenA” (in house ReVersion)

800m run (hip hill)

21 KBS 45/53#

12 Pullups 

“Helen” (my version)

800m run (hill run)

21 KBS 45/53

12 Pullups

5×5 snatch

12 min AMRAP

5 deadlift 135/225#

10 situps

20 double unders