"Elizabeth" 21-15-9 Squat cleans, 135/95 Ring dips Post times to

Benchmark time!!!!! "Helen" 3 rounds: Run 400m 21 kb swings,

For time: 50 ghd sit-ups 50 overhead lunges, 95/65 50

15 min amrap (ladder style): Dbl kb snatch, 53/35 5x

40-30-20 reps of: Rx < 18min (25min cap) pull-ups Wall

3 rounds for time: 10 front squats, 185/125 15 handstand

Tabata toes 2 bar Tabata box jumps, 24/20 Then, For

10 rounds for time: Rx < 15 min 10 ring

Hey guys don't forget to sign up, if you're coming