Warm-up: 10 minutes

Strength/Skill: Overhead Squat            (20 minutes)

• Work up to 5 rep max OHS weight
• 5-5-5-5 (3 or 4 sets), then
• 4-4-4-4 (at 5 rep OHS max)

METCON: Helen (BENCHMARK)           (time cap at 20 Minutes)

• 3 Rounds for time of:
  • 400 m Run (or 500 m Row)
  • 21 kettle bell swings (53#/35#)
  • 12 Pull-ups