Monday Time Cap: 25:00 (Go for Rx weight)

“Helen” 3RFT:

400m Run

21 KB Swings (1.5/1 pood)

12 Pull-Ups

Tuesday Time Cap: 15:00

3 RFT:

10 Push-Press (185/125)

100 Single unders

Wednesday Goal Rounds: 7-9 rounds

12 min AMRAP:

20 Lunges

20 Toe to bar

Thursday Goal Reps: 60+

4 rounds for reps:

2 min of rope climbs

1 min of clean & jerk (115/85)

*2 min rest b/w rds*

Friday Goal Reps: 400+

“Tabata Something Else”

Tabata Pull-up 

Tabata Push-up 

Tabata AbMat Sit-up 

Tabata Air Squat