-Strength-

Single arm KB complex

Kb snatch + Kb OhS  + Kb sotts press

4 snatches 1 arm (from the hang)

Then

4 squats 1 arm

Then

4 sottts press in a front squat

4 sets total = 4 on each arm

-WOD-

“Helen”

3 RFT

400m run

21 KBS

12 pull-ups