Conditioning
"Helen"
400 meter run
21 Kettlebell Swings (53#)
12 Pull Ups
3 rounds

8:59 (pull ups killed me)


Powerlifting
Speed Bench Press
12 sets x 2 reps @ bar + black & red bands

Muscle Up Transitions on boxes
10 singles

Overhead Banded Tricep Extensions
3 sets x 50 reps

Banded Ab Twists
2 x 8/8


Weightlifting
Power Snatch
5 sets x 1 rep @ 80% (66 kg)

Power Clean
5 sets x 1 rep @ 80% (85 kg)

Push Jerk
5 sets x Moderate (80 kg)