Strength: 

“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups

Compare to 4/23/19

Conditioning: 

3 Rounds
100m Double KB Front Rack Walk
:30s Hollow Hold 
:30s Superman Hold (Or prone on GHD)

Time Cap 15:00

Strength:

E3MOM 15
Deadlift
1: 6@75-80%
2: 6@80-85%
3: 6@80-85%
4: 6@80-85%
5: 6@85-90%

Conditioning: 

AMRAP 3
Push Ups
– Rest 2:00 –
AMRAP 7
Burpees

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Strength:

E2MOM 12
Strict Press
1: 3@70 – 75%
2: 3@75 – 80%
3: 3@75 – 80%
4: 3@80 – 85%
5: 3@80 – 85%+
6: 3@80 – 85%++

Conditioning: 

EMOM 16
1: 15 Sit Ups
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+ 185/125)
2: Rest
3: Max Reps Rope Climbs
4: Rest

Strength:

E3MOM 15
Back Squat
1: 6@75-80%
2: 6@80-85%
3: 6@80-85%
4: 6@80-85%
5: 6@85-90%

Conditioning:

For Time:
25 Power Snatches (75/55) (Fx: 65/45)
75 Double Unders (Fx: 50 DUs)
25 Power Snatches (95/65) (Fx: 75/55)
75 Double Unders (Fx: 50 DUs)
25 Power Snatches (115/80) (Fx: 95/65)

Time Cap 12:00

Strength:

EMOM 12
1: 4 Rope Climbs (Fx: 2 Rope Climbs)
2: AMRAP Kettlebell Swings (32/24) (Fx: 24/16)
3: Rest

Conditioning: 

4 Rounds
12 Plyo Push Ups (Fx: Hand Release Push Ups)
10 Tempo False Grip Rings Rows (3 sec. descent)
8 Strict Toes to Bar (Fx: Strict Leg Raise to Hip Height)