Individual Warm-up: 20-butterfly pull-ups.

Warm-Up:  Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-hang power snatches, 10-single arm power snatches.

Strength: Dead-Lifts 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: “Helen” Three rounds of 400m run, 21 -KB Swings , 12-pull-ups

RX: 55/35, L-1: 30/25.

Stamina: Five rounds of 10-thrusters and 20-atomic sit-ups. 95/65

Endurance: 200 leg levers

Recovery: Shoulder, Forearm, and back stretches.