Helen

Competition Class

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 scap pull-ups + 10 beat swings
30 Jump Rope (singles, doubles, triples)

For Time:
20 T2B
20 Bar Facing Burpees
20 GHD Sit-ups
20/15 Cal Ski
Rest 5min & repeat

6 Rounds for Quality
4 goblet step ups (butt on heel to start)
4 Strict Dips (Matador, weighted)
2 rope pull-up w/ release & tap (mimic legless rope climb beam touch - just lower)

CONDITIONING

Bike 20km (preferably on a trail)

MetCon

Class

E2M10M
1 push press + 10s OH hold
*start at 80%, build
3 ring rows w/ 5s chest to ring pause

Helen
3 Rounds for Time:
Run 400m
21 KBS 53/35
12 Pull-ups