A,
Pyramid Double Helen
For time:
Run, 1200 m
63 Kettlebell Swings @24/16kg
36 Pull-ups
Run, 800 m
42 Kettlebell Swings
24 Pull-ups
Run, 400 m
21 Kettlebell Swings
12 Pull-ups

Goal: Sub 26 mins

B,
3 rounds for quality of:
Recovery Bike, 1 min
15 Band Face Pulls
10 Plate External Rotations, pick load
15 Band Pull Aparts
10 Scap Push-ups

Recovery Bike / Recovery Bike