A) 15 minutes to find 1RM Squat Clean  B) In teams of 2, alternate movements to complete 8 rounds total of: Run (med ball) x 200 meters (20/14) Russian KBS x 20 (24/16) Ring Rows x 20 

A) Every 90 seconds for 12 rounds: 1. Kettle bell seated Press x 3/3 2. Kettle bell Bent over Row x 4/4  B) AMRAP10 2-4-6-8-10… Reps of: Pistol  Power Snatch (95/65)

A)3 Rounds not for time:Weighted Push-up x 10Jumping Lunges x 20Run x 300 meters *rest 2 minutes B)For time: Burpees x 50 Abmat Sit-ups x 50 KB Snatch x 50 (24/16kg) Mountain Climbers x 50 *EMOM 10 Double Unders (15 minute time cap) 

A)Every 90 seconds for 10 rounds 1. Deadlift x 5-7 2. Strict HSPU x 3-5B)2 Rounds for time:1000 meter Row 20 Sumo Deadlift High-pull (115/75) 30 Box Jump Overs 

A)6 Sets Front Squat x 3B)AMRAP20Hang Power Cleans x 20 (95/65)Hand Release Push-up x 20Jumping Air Squats x 20 Toes to Bar x 20  *if you missed "Helen" over the weekend and would like to make it up go ahead and do that instead of part B.

Start of JCCF Paleo Challenge "Helen"3 Rounds for time:400 meter Run21 KBS (24/16)12 Pull-ups

A)5 Sets Bench Press x 5Ab roll out x 5B)AMRAP12Max Effort Muscle Ups 300 meter Run every time you break 

A)1. Weighted Ring Dip x 42. Row x 400 meters B)“Little Bear”Three sets for max weight of:Barbell Complex x 5 repsRest 2 minutes between setsThe Barbell Complex:Power CleanFront SquatShoulder to OverheadBack SquatShoulder to Overhead

A)Every 90 seconds for 10 rounds:1. Banded Crab Walk x 40 feet 2. Tall Box Jump x 5,4,3,2,1 B)AMRAP580 Wall Ball Shots (20/14)Max Effort Double Unders *rest 3 minutes AMRAP540 Burpees Max Effort Double Unders *rest 3 minutes AMRAP3 20 Strict Pull-ups Max Effort Double Unders (Score is total DU's completed) 

A)Every 90 seconds for 10 rounds: 1. Bulgarian Split Squat x 4/42. Turkish Get Up x 2/2 B)3 Rounds for time: Russian Kettle-bell Swings x 20 (24/16)Toes to Bar x 15 HSPU x 10