STRENGTH

Metcon Warm-up:
3 Rounds increasing intensity each round:
3 Pull-ups (or scaling option)
6 KBS
100 Meter Run
Rest 60-90s.

CONDITIONING

“Helen”

3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
18:00 Cap

EXTRA CREDIT

AMRAP 5:
12 Rollback Triceps Extensions
12 Symmetrical Stance 1-Arm Rows Each