Strength
Strict pullups (Using whatever resistance you need to get out 5 reps)
5 X 3
Front Squat
5 x 5
WOD
As Many Reps As Possible for 2 Rounds (30sec or work 30 sec rest)
Rows - Calories
DB Push press - 50kg/35kg
Sumo Deadlift High Pull - 40kg/30kg
Burpees
Toes to Bar
Attached if a photo taken of the 'IWCF Helen Scores'
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