SWOD

Back Squat
5 reps @ 30-35%
5 reps @ 50-55%
5 reps @ 70%
6 reps @ 70%
7 reps @ 70%
8 reps @ 70%

– rest 2-3 minutes between sets –

WOD

“Helen”

3 rounds for time of (15 min cap):
Run 400m
21 KB Swings (55/35)
12 Pull Ups

*compare to 190723