Skill: Kipping Pullups
Conditioning First!!
“Helen”
3 Rounds for time (13 Minute Time Cap)
Run 400M
21 Kettlebell Swings
12 Pullups
Comp: 70/52 (murican) Chest 2 Bar
Fitness: 52/35 (Murican), Pullups
GPP: 35/25 (Russian), Jumping Pullups (or 7 Kipping Pullups)
Health: 25/20 (Russian) Ring Rows
Bicep/Tricep Finisher
100 Banded Hammer Curls
100 Banded Tricep Extensions
Complete these in as few sets as possible.. catch a pump.. fill the sleeves!