WOD

Mobility
LXB Smash: Pecs, Delts, Traps, Hips, Adductor
Pigeon Stretch
Frog Stretch

Primer
Accumulate 1 Minute Dead hang on Rig
15 Goblet Squats (1sec Pause @ bottom)
8e/side KB Windmill Press
10e/leg Single Leg KB Deadlift

Strength
Front Squat: 50/8, 60/6, 65/5*3

Conditioning
“Helen Meets Grace”
In Teams of Two, Complete for Time

3 Rounds for Time:
400m Run
21 KB Swings
12 Pull-ups

Then Complete:
30 Clean and Jerks (135/95)

One partner working at a time, both partners must run together