Warmup
Row 500m
3x Sit in the bottom of a squat for 1 min
3x8 T2B
3x20 Double Unders
Strength
5-3-1 Back Squats *You should be working up to about 85% 1RM
Then 1x Max Reps at 60% 1RM
WOD - Helen
3 Rounds
Run 400m
21 KB Swings (1.5/1)
12 Pullups
REC
3 Attempts at Max Set of Double Unders or spend 10 min working on Double Unders