“Helen”
3rft
400m run
21 kb swing 24/16kg
12 pull ups

A.
5 x 10 BS

B.
4 x 5+5 Frontrack reverse lunge (2xKB)

C.
3 Sets:
10+10 Bulgarian split squat
12 Cyclist squat (2xKB on frontrack)

D.
GHD/V-ups/abs
GHR/Good morning

EMOM 20
Alt. A and B

A) 7 Lunge-Lunge-Squat
B) 12-15 V-ups or Knee-hugs

A.
5x
8 bench press
8 strict pull-up

B.
5x
8 strict hspu
8 strict chin-up
8 strict dip

C.
3x
15 DB bench press
15 ring row

D.
3x
"21's" bicep curls (barbell)
15 (2x db) shoulder press

E.
TABATA:
Push-up + bicep curl (banded)
TABATA:
Banded bicep curl + skullcrusher

20 lbs

21-15-9 reps 
HR Pushups
Dips (off a bench/chair)
Handstand Pushups 

*50 Jumping Jacks after each round.

Rotation side plank (4 x 30s) each side
45sec rest between sets

Then
TABATA: 1. Hollow rocks.
2. Back extensions.

Four sets of three deadlifts

4 RFT:
20 Burpees
15 Bench dips
10(5/5) Single arm DB OHS 20/15kg

SNATCHING

6x
3 Single arm DB split snatch & Split jerk
- First 3 reps with R arm then 3 reps with L arm. Then rest for 2min. Repeat 6 times.