“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5/1 pood)
12 pullups

“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

“Blake”
4 rounds for time of:
100 foot Walking lunge with plate held overhead (45/35)
30 Box jumps, 24 inch box
20 Wallball shots, 20/14 pound ball, 10’/9′ target
10 Handstand push-ups

For this workout, you will be limited on time based on the time it takes you to complete each round: If you cannot complete the first round in under 7 minutes, you will have a time cap of 14 minutes at which time your effort ends and your reps are counted up as your score. If you complete the first round in less than 7 minutes, you have an extended time cap until 21 minutes. If you cannot complete the second round in under 14 minutes, the 21 minute time cap applies. If you can finish the second round in under 14 minutes, you have a new time cap of 28 minutes. Only those who can complete the first three rounds in under 21 minutes will be able to complete the final round without a time cap.

Shoulder Press
Find your 10 rep max.
Use a 10-10-10-10-10-10 rep scheme

Aim to make the 4th set the max, then reduce load for the final two sets.

Complete whichever of these workouts you have not yet completed:

Workout of the Day 170523-
10 rounds for time of:
Bodyweight deadlift, 10 reps
10 Burpees over the barbell

 Workout of the Day 170522-
“Baseline”
For time:
Row 500 meters
40 squats
30 Abmat situps
20 hand release pushups
10 pullups

Then, if you had a sub 10:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute squats
1-minute Abmat situps
1-minute hand release pushups
1-minute pullups

Or, if you had a sub 5:00 Baseline:
Row as many meters as possible in 2 minutes, then complete max reps of the following movements:
1-minute one-legged squats, alternating
1-minute GHD situps
1-minute handstand pushups
1-minute chest-to-bar pullups

Rest at least 3 minutes between each workout.

10 rounds for time of:
Bodyweight deadlift, 10 reps
10 Burpees over the barbell