Lift:

Bench:

5 at 75%, 3 at 85% and 1+ at 95% of 1 rep max

WOD:

“Helen”

3 Rounds for time:

Run 400 meters

21 Kettlebell swings

12 Pull-ups

L1- choose KB weight and use ring rows, jumping pull-ups or pull-up negatives

L2 and L3- 1.5 pood/1 pood