“Helen”

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments
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Rest Day

Rest Day
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“Barbara”

“Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds
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Muscle-ups

30 Muscle-ups for time If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps
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