Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
10 KB deadlifts
3 Lunge matrix/side

Strength/skill

Pause front squat

5-5-5-5 @ 21X1

WOD

“Helen”

Complete 3 Rounds For Time:

400 Meter Run
21 KBS 53/35
12 Pull-Ups

Compare to: 3/25/2024