A1) 4-6 kneeling push press per arm, pause at top, rest :30-1:00
A2) 4-6 Weighted Strict PU @1111, rest :30-1:00
A3) 4 Front Squats @41X1
Rest 1:30-2:00 x 3 sets
B) Benchmark WOD
“Helen”
3 rounds
400m Run
21 KBS
12 Pull ups
C) Core
6-8 Barbell Ab Roll Outs
12- 15 v-tucks
Rest as needed, 4-5 sets
D) Bedlam Armor
5-6 Rounds
250m row
8 Burpees over rower (parallel)
40 DU