5 rounds for time: weighted run (45#, 25#) x2, 10 push ups (show hands at bottom), 15 sit ups

20 chin ups, 20 push ups, 800m run, 20 chin ups, 20 push ups for time

12 minute AMRAP of: 5 burpees, 1 wall jump/climb, 1 cone drill, 7 supine ring rows

75 jump rope: 5 rounds of: tire farmers walk x1, K2E x10, box jump x10; 75 jump rope

Row 800m, 3 rounds: 15 KB swings, 15 ring push ups, then row 800m for time

'Helen on Steroids' - 1200m run, 63 KB Swings, 36 Pull ups, 800m run, 42 KB Swings, 24 Pull ups, 21 KB Swings, 12 pull ups