7.00am Choose from ONE of the following benchmark workouts: Helen Three rounds for time of: Run 400m 21 KB Swings 24/16kg 12 Pull-ups *16 minute cut off. Lynne Five rounds for reps of: Bodyweight Bench Press Pull-ups *Move straight from the bench to the pull-ups and rest between rounds. Nancy Five rounds for time of: Run 400m 15 Overhead Squats 42.5/30kg 8.00am A. Work to a heavy hang clean (12 min) B. Two rounds for time of: Row 1000m 25 Pistols 15 Hang Power Clean (use about 80% of Part A.) 17 minute cut off.