July 2019

Rest day

1 RFT:
-10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 
-200m Run 
-10 Thrusters 
-50 Doubles
Rest 3min
2 RFT:
-10 Power Cleans 115/75 RX+ 135/95 MRX 95/65 
-200m Run  
-10 Thrusters
-50 Doubles
Rest 3min
1 RFT:
-10 Power Cleans 115/75 RX+ 135/95 MRX 95/65  
-200m Run 
-10 Thrusters
-50 Doubles

16min AMRAP:
-2 DeadLift 315/215 RX+ 405/265 MRX 245/165
-6 T2B
-6 R Leg KB Deads 55/35# RX+ 70/55# MRX 45/25#
-3 Over Bar Burpees
-6 L Leg KB Deads
-9 Barbell Push-Ups MRX Push-Ups

“Team Helen vs Team Karen” by DB
For Time:
-P1 = 1 Round of Helen (-400m Run -21 KBS -12 Pull-ups) 
-P2 = Max Karen WallBalls
-P2 = 1 Round of Helen (-400m Run -21 KBS -12 Pull-ups) 
-P1 = Max Karen WallBalls
-P1 = 1 Round of Helen (-400m Run -21 KBS -12 Pull-ups) 
-P2 = Max Karen WallBalls

*after P1 completes 1rd of Helen, slap hands /switch, continue count for Karen from P2!
3rds of Helen must be complete & 150 Karen WallBalls. If Karen Finished before Helen, score is final Helen time, If Karen finishes after Helen, then Karen finish time.
KB Loads = 55/35# RX+70/55# MRX 45/25# WallBalls = 20/14lbs 10′ MRX 20/14 9′

Rest 2min from completion 
“Finisher” 
-2min Max Reps Wallball Sit-Ups 20/14 14/10

For Time:
-25 Strict Press 75/55 RX+ 95/65 MRX 55/35
-800m Run or ROW or 2km A-Bike
-25 Push Press 95/65 RX+ 115/75 MRX 75/55 
-800m ROW or Run or 2km A-Bike
-25 Push Jerk 115/75 RX+135/95 MRX 95/65 
-800m Run or ROW or 2km A-Bike
-25 Split Jerk (alt feet) 135/95 RX+165/115 MRX 115/75