| Warmup 3 rounds :30 active hang 5 strict pullups/:10 flexed arm hang 10 AKBS up to workout weight 150 run |
| Skills 10:00 of: Level 1: Flying kips Level 2: Hip to bar kips Level 3+ 5 sets of 33% of your max set of BMU If you did level 3 last week, add one rep this week. |
| Workout Helen 3 RFT 400m run 21 AKBS 24/16 (green/yellow) 12 pullups |
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