Helen 2x

Warmup
400m run
5 pull ups
10 push ups
15 squats
20 sit ups
25 burpees

Strength
5/3/1 Week 4
Shoulder Press or Bench Press

WOD

Helen: 

3 rounds for time: 

400m run

21 BD Swing @55#

12 Pull Ups

Rest & Repeat

Record both times