BARBELL
1) Barbell Warm-up
2) Power Clean, 1×5@77.5%

ACCESSORY
Dips 5×5-10 (Rings / Matador / Box – jumping, kipping, strict, weighted)

BODY-WEIGHT ONLY

RX / For time / 12 cap
Row 1000m
50 Single-leg Stand ups, 12″
30 Burpees
__________

RX+
Bike 50 cals
50 Pistols
30 Strict Burpees

WOD / “Helen”
3 RFT:
Run 400m
21 KBS, 53/35
12 Pull-ups
*scale as needed

KICKER
For Time:
50 Strict Push-ups