-Strength-

 

Single arm KB complex

 

 

Kb snatch + Kb OhS  + Kb sotts press

 

4 snatches 1 arm (from the hang)

Then

4 squats 1 arm

Then

4 sottts press in a front squat

 

4 sets total = 4 on each arm

 

-WOD-

 

"Helen"

 

3 RFT

 

400m run

21 KBS

12 pull-ups