Warm-up
3 Rounds of:
200 Run
10 x Ring rows
10 x KB SDHP

WOD
“Helen”
3 Rounds for time of:
400m Run
21 x KB Swings (53#/35#)
12 x Pull-ups

Core
5 x 8 Good mornings

Extra WODs
Strength
Cluster Back squat (10 singles)
Perform 1 rep, rack the weight.  Rest about 30 Secs, then perform another rep.  This should be done for a total of 10 singles with 30 Secs rest between each one.  Start at around 87.5% of your 1RM.

Gymnastics
4 Rounds of:
5 x Weighted Strict C2B Pull-ups
5 x Kipping C2B Pull-ups
5 x Bar MUs