130 min
Warm up EMOM12 + 15 m HSW
1.Own skill
A. BMU practice for 20 min
- 2 3 3 3 3 4 = 18 reps
B. Butterfly pull up practice for 30 min
- 14 sets of 5 - 8 reps

2.Gymnastics
(Max set strict pull ups - not done)
- Rest 3 min-
Max set strict HSPU (abmat) - 5 reps
- Rest 15 s-
Max set kipping HSPU - 12 reps

3.Strength
A. Bench press 5 x 3 @ 30X1 tempo
- Build to heavy

B. 3 rounds:
Bent over row x 10
- 35 37.5 37.5 kg
DB Z-Press x 8
- 20 25 25 lbs

Squat Challenge-45#

Then,

7 Rounds

10 SDHP 95/65 MOD 55lbs

10 Ring dips MOD green band

Back squat
1×6 70%
1×6 80%
1×3 90%
1×2 95%

5 kettlebell swings
5 front squats with kettlebell
5 sit-ups with kettlebell
5 push-ups

There is no description for this WOD as it is stat.

5rm front squat

21-15-9
Thrusters
Pullups

10X THRUSTER 40KG 10X CHEST TO BAR, 3 ROUNDS

1x 55kg power clean 6x burpee

PreWOD
Shoulder press:
3 @ 80%
3 @ 85%
3+ @ 90%

WOD - HELEN
3 rounds:
400m run
21 KB Swings (53#)
12 pull-ups
8 minutes of skill/mobility work (worked on MUs and mobility)

Did first two rounds with 53# and then 35# for last round
4:04, 5:30, 3:30