Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift 10 x 1-3 @ 85% WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup:  ROM, Dynamic stretches: 15 banded pull pass-thru’s, 15 banded pull-aparts, 10 Good morning + squat, 5/s lunge + twist, 5 inchworms Accumulate 1:00 handstand hold 2 – 3 sets max strict Handstand Pushup’s, 1:00 rest WOD: “Helen”  3 Rounds For Time* 400M Run 21 KB Swings 12 Pull-ups *note time and modifications, if any, more »

Warmup:  ROM drills, dynamic stretches, 200m run, 15 Supine Ring Rows, 15 jumping squats WOD:  “Helen” 3 rounds for time: Run 400m 21 KB Swings (53/35#) 12 Pull-ups Cooldown: roll and stretch