1000m row
3x
10 chin ups - 3 second hold over bar each rep
10 push ups - 3 second hold in bottom each rep
10 OHS
READY
6 min EMOM
even min sots press
odd min cuban press
STRENGTH
Over Head Squats
3-3-3+
Strict Press
3-3-3+
METCON
4x HELEN
400 meter run
21 KB swings 24/16
12 pull ups
* 5 min to complete each round
* 20 min time cap
* 50 BURPEES IF YOU MISS A ROUND
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