Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
:15 Bar hang
50′ Halo monster walk
10 Pineapple pickers

Strength/Skill

Back squat

5-5-5-5-5 70%

WOD

“Helen”

Complete 3 Rounds For Time:

400 Meter Run
21 KBS 53/35
12 Pull-Ups

Compare to: 8/3/2026