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Workout 10.12.20

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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