WOD:

“Helen” (12 Min Cap)

3 Rounds

400m Run (800m Bike Erg or 500m Row)

21 American KB Swings 53/35

12 Pull Ups

STRENGTH:

#Squat Snatch

EMOM 6

2 Reps – Drop and Reset

Then 6:00 to establish a heavy double

FINISHER:

For Time (9 min Cap)

75′ HS Walk or 7 Wall Walks

30 Toes to Bar *Ab Mat Sit Ups

1:00 Rest

50′ HS Walk or 5 Wall Walks

20 Toes to Bar

1:00 Rest

25′ HS Walk or 2 Wall Walks

10 Toes to Bar