200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs
Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar
Strength
Jerk
15 minutes to find a 1 RPM
If you need to one rep max a lift this week - ONLY IF YOU NEED TO
Deadlift
Metcon
Helen
3 rounds for time:
400m run
21 KB swing (1.5 pood) 24/16kg
12 Pull-ups
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