Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B warmup:

two rounds

10 AKBS

10 OH lunges with KB

10 Pushups one hand on KB, five each arm

Shoulder kips on rig

10 KB situps, extended arm

Workout warmup:

Bench Press

Sets of 5-4-3-3-2. Start at 75% working up to 90% for two.

Workout:

Helen:

Three rounds for time

400 m run

21 AKBS, 24/16kg

12 pullups

Endurance:

Helen

O lift:

On the 2 min for 10 rounds

1 hang snatch+1 from ground+1 snatch bal. (Squat snatches)

Skill:

50 DU's

2 rope climbs

4 rounds