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FGB 8 

FGB 9 

Saturday Strength/Skill Work: Sumo Deadlift 5 x 5. Alternate with ring push-ups/weighted ring push ups 5 x 10. At some point during your workout, get on the pull-up bar and perform one set of kipping pull-ups for max reps. If you can't do kipping pull-ups, perform one set of dead hang or assisted dead hang.

W.O.D. "Helen"

-3 rounds for time

-400 Meter run

-21 KB Swings

-12 Pull-ups

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