2 x 5, 1 x 5+
"Helen Goes Upside Down"
3 rounds for time of:
400m run
21 KB swings, 1.5 pd/1 pd
12 HSPU
Finale: 3 options - pick one.
- 20 pull-ups and 20 dips/push-ups
- 10 ring pull-ups and 10 ring dips
- 5 muscle-ups
Steve - showing how it's done
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back squat 2x5, 1x5+
warm 45x5, 65x5
work 85x5, 85x4-f 85x10
Helen goes upside down
400m
21 kb swings 1 pd
12 hspu (sub press 45#)
20:01
finale:
20 pullups 20 dips purple band assist
Back Squat 2x5,1x5+
warm 45#x5,135#x5
work 155#x5, 155#x5, 155#x15
HGUD - 3 RFT
400M
21KB swings 16kg
12 hspu (sub hs for time 30 sec.)
time - 16:00
Finale : 17 PU 2 purple, 18 dips 1 purple
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