Warmup 
3 Sets:

10 Dumbbell Bench Press

15 Dumbell Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 1 min 
WOD

”Rowing Helen”

3 Rounds For Time:

400 Meter Row

21 Kettlebell Swing (53/35)

12 Pull-Ups