WOD:

15-12-9-6-3 DB Hang C+J 50/35 Weighted Pull-ups

Accessory:

5-4-3-2-1 Paralette push-up into shoot thru *15 Abmat sit-ups between each set

Comp Rx:

1. “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swing (53/35) 12 Pull-Ups

2. Body Armor 3 Giant Sets: 10 Dumbbell Bench Press 15 Romanian Deadlifts 20 Close Grip Pushups 25 Weighted Hip Extensions (25/15) Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.