Warm up: 400m run Instructor led stretching and agility WOD: A. 20minutes skill work: kettlebell swings and pull ups B. “Helen” 3 rounds for time of: 400m run 21 KBS 24kg/16kg 12 pull ups Powerlifting: A. shoulder press: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes B. front squat: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3 minutes C1. 3×10 weighted overhead walking lunges, rest 30seconds C2. 3×15 GHD sit-ups, rest 30seconds
