Strength & Conditioning workout for 12/5/19

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!