4x400m with 30 body squats between each 400m rep for time.

“Helen”
3 Rounds
400m Run
21 KBS 1.5/1p
12 Pull ups

PR by 15 seconds. Not great, but an improvement none the less.

Warm Up:
Round 1 -
10 Push Ups with one hand on a slam ball (5 per hand)
10 Squats
5 Pull Ups
15 Sit Ups

Round 2 -
10 Plyo Push Ups (one hand starts on the ball and you push up, land with the other hand on the ball)
10 Jumping Squats
5 Clapping Pull Ups
15 Sit Ups

Mobility:
Hamstring stretch

MetCon:
3x
5 Pull Ups
5 Handstand Push Ups
10 Dead Lifts (225 LBs)
15 Toes to Bar
20 Burpees

Mid-hang snatch - 90% x 2 x 3
- 100x2 / 100x2 / 100x2
Power clean - 65% x 2 x 3
- 75x2 / 75x2 / 75x2
Snatch deadlift - 90% x 4
- 185x4
Stiff-legged deadlift - 3 x 4; 90%  of last wk
- 145x3 / 145x3 / 145x3 / 145x3

Conditioning WOD
5 sets; no rest:
5 pull-ups / 10 push-ups

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups

5x5 @85 kiireessä

otm 12: 2x squat snatch @50kg
5min rest
otm 12: 1x squat clean + 2x split jerk

Warm Up: Joint Mobil­ity fol­lowed by
1. 12 Squats / 12 Push Ups / 12 Lunges / 12 Sit Ups
2. Bur­gener Bar Warm Up
3. Bur­gener Skill Trans­fer Set

Work: Bench­mark Work­out — “The Chief“
5 Rounds of — 3min. AMRAP ( 135/95lb)
3 Power Cleans
6 Push Ups
9 Squats
60sec. Rest

Recov­ery: Mus­cle Up Rows
3,3,3,3,3

Power Cleans
3-3-3
Then...
10min AMRAP
50 Double Unders
10 Burpees

3 rounds for time:
- 400 meter run
- 21 Kettle Bell Swings Rx 53/35
- 12 pull ups