John + Matt

warmup
800m run
10 of everything with PVC x 3
Back Squat, Front Squat, Overhead Squat
Shoulder Press, Push Press, Push Jerk
Deadlift, Sumo Deadlift Highpull, Clean

Strength
Deadlift 5 x 5
Try and add 5lbs to your lift from last week

WOD
1/2  Helen
3 rounds for time
run 200m
10 KB swings 55/35
6 pullups
This should be a very fast one guys. Your goal time should be 1/2 your helen time.