A.
In teams of three, AMRAP 15 minutes of:
3 Power Cleans (65/40kg)
6 Burpees

Rest EXACTLY five minutes, and then:

B.
In teams of three, AMRAP 15 minutes of:
6 Push ups
9 Box Jumps (24/20)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

A. EMOM 12 minutes:
3x Pause Front Squats @75% 1RM
STRICT 3 SECOND PAUSE IN THE ABSOLUTE BOTTOM OF THE SQUAT!!  If you can't count to 3, have a friend count for you.

B. 3 RFT:
75 Double unders
50 Air Squats
25 Cal Row or 400 m run

A. Hang Clean:
5 x 3 reps @80-85% 1RM Clean
Rest as needed

B. “Helen”
3 rds For time:
400m Run
21 KBS (24/16 kg. KB)
12 Pull-Ups

B. (RX+)
“Big Fat Helen”
For time:
3 rds For time:
400m Run
21 KBS (32/24 kg KB)
12 CTB Pull-Ups

A. 3 Rds of:
30 Seconds work/ 60 Seconds Rest
Snatch Grip Overhead Hold @75% of 1RM Snatch or Power Snatch (which ever is higher)

B. AMRAP 15 minutes of:
10 Push-Ups with Hand Release (Games standards)
15 Wall Ball Shots (20/12 lb. to 10′ target)
20 Kettlebell Swings (24/16 kg)

A. Reverse Front Rack Lunges:
5 x 8 @60% 1RM Front Squat
Rest 2 minutes between sets

Weilimdorf:
B.
“Jackie”
For time:
1000 Meter Row
50 Thrusters (20/15kg)
30 Pull-Ups

Mitte:
B.
“Running Jackie”
For time:
1200 Meter Run
50 Thrusters (20/15kg)
30 Pull-Ups