Metcon:

“Helen”

3 Runds Fro Time:

400 M Run

21 Kettlebell Swings (53/35)

12 Pull Ups

*Rest 2 Mins

AMRAP 2 Min:

Max Pull Ups

Strength:

Strict Press

Strength/Skill:

Front Squat

Metcon:

For Time:

7 Rounds:

3 Power Cleans (155/105)

3 Front Squats

3 Push Jerks

8 Bar Over Burpees

Strength/Skill:

-6RM Weighted Lunge

-3 Super Sets:

-Glute Ham Raise + Back

-Ext. + Heavy Russian KBS

-4×7-10 Banded Rows W/ 3 Sec. Hold

Mobility

Metcon:

Partner WOD:

AMRAP 30:

30 Partner Wallballs

8 Gym Lengths Waitress Carry (53/35)

30 Box Jumps

30 Pull Ups

Strength/Skill:

Snatch Grip Deadlift

Metcon:

4 Rounds For Time:

300 M Run

10 Deadlifts (255/165)

15 Ring Rows