-Warm Up-

3 rounds

20 sec supinated hang

5 power rows rows each side

5 beat swings + 5 pull-ups

5 single arm Russian swings

10 dead bugs

Foot Drills

Then

400m Indian run

-WOD-

For time : with a partner

“Helen 2.0”

800m run

80 KBs

80 pull-ups

_

600m  run

60 KBs

60 pull-ups

_

400m run

40 KBs

40 pull-ups

_

200m  run

20 KBs

20 pull-ups