Running a Half Marathon on Saturday, so it's a lighter week ...

Warm Up:
2x
10 Ball Slams @ 20 lbs
20 Leg Levers
15 Push Ups
50 Flutter Kicks (one-count)
30 second Handstand Hold

Mobility:
PVC Pass-through
Calves on wall
Shoulders on bands
PNF Hamstring

Max Effort:
3 RM Shoulder Press
121.5 lbs (90% of current 1RM)

MetCon:
Helen (or, for me, Hel*)
3x
Run 400 meters
21 American Kettle Bell Swings @ 53 lbs
12 Pull Ups