Warm Up
1 ROUND
100m Run
10 KB Deadlift
10 Scap Pull-Ups
10 Hollow Rocks
Into…
2 ROUNDS
100m Run
8 Russian KBS (AKBS in Round 2)
8 Kip Swings
8 Up-Downs (Burpees in Round 2)
Workout
BENCHMARK WORKOUT “HELENA”
AMRAP x 25:00
800m Run
32 KB Swings
10 Bar Muscle-Ups
BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up