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Warm-Up:

1km run
5 min joint mobility
2 rounds of 15 reps each:

• Chest to floor push ups.
• Overhead Squats.
• Sit ups.
• Jumping pull ups.

Max Effort:

Squat Snatch 5,5,5,3,3,3 reps.  Increase weight each set up to 85% of your 1rm.

WOD:

"Helen"
3 rounds for time of 400m run, 21 kettlebell swings, 12 pull ups.