"Helen"3 Rounds for time:
400 meter run1.5 pood Kettlebell swing x 21Pull-ups 12 reps
Five rounds for time of:20 Med Ball Cleans 20lb ball20 Walking lunges20 Burpees
21-18-15-12-9-6-3 reps of 75 lb barbell snatch
Run 400 m in between each set.
Five rounds of:
Max turkish get ups (53 Lb kettlebell or 55 lb dumbell)
Max pull ups
Rest approx 2-4 minutes between rounds. Altenate arms rep to rep during sets of get ups.