Strength

1 RM Front Squat

Rest

WOD

Helen
3RFT
Run 400 m
21 swings 53/35
12 pull-ups
Cap: 13 min

Strength

1 RM Snatch

Rest

WOD

1K row for time

Strength

1RM Power Clean

WOD

200 m run
200 du’s (400 singles)
200 m run
Cap: 9 min

Strength

1 RM Deadlift

WOD

AMRAP in 14 min
AAB 1200 m
12 push jerk
12 T2B

Strength 

1 rep Max Strict Press

WOD

Max Effort 150 m sprint (2 attempts max)

Time remaining: coach-led group stretch/cooldown

WOD

9-minute Partner AMRAP
Burpees over plank
P1 planks, P2 burpees over P1, switch as needed

5-minute rest

9-minute Partner AMRAP
Goblet step-ups (20"/16", 18/26lb) - Handstand holds

Strength

E2MOM for 6 min
Deadlift 3x5@65%
E2MOM for 6 min
Press 3x5@65%

WOD

8 min AMRAP
100 DU’s (200 singles)
10 DB RDL’s 50/30

OLY

Snatch
20-25 min form, technique, and building to a heavy (`80%) but NOT max 3 reps
Reps are singles done in succession, not touch n go

WOD

For Time
Row 1K