- Find a Strict Weighted Pull-Up Max – Record for future testing
- Push Press – Find a Heavy Set of Three
- 7 Min EMOM – 3 @70% of 2.
- Helen – 3 Rounds: Record your time for Future Testing
400m Run
21 KBS – Full range of Motion KBS (TOp of KB to the ceiling)
12 Pull-Ups
*Push the run
- 3 Sets: rest 1-2 mins
20 Sec Hollow Rock
Rest 30 Sec
30 Sec Anti-Rotational Plank
Rest 30 Sec
40 Sec Weighted Front Bridge