Weightlifting
Deadlift (4-4-4-4)
Zero Bounce Deadift
60-85% of 1RM DL.
ONLY GO HEAVY IF YOUR FORM IS FLAWLESS. START LOW THEN MOVE UP.

Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15:00 Time Cap. Scale accordingly.

WHITE
3 Rounds for time of:
300m Run
18 KB Swings 44/26
10 Strict Banded Pull-Ups

BLUE
3 Rounds for time of:
300m Run
15 KB Swings
8 Pull-ups/Ring Rows