Basic
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Ring Dips x 10-12 reps @ 2011

In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

Performance
Take 15 minutes to build to a new 1-RM Push Press

“Helen”
3 rounds
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Tabata
20 seconds of med ball tosses Rest 10 seconds