1. EMOM 10:
ODD: AMRAP Negative Pull-Up Prgression (use a box for this depending on the hieght of the person, as the athlete drive up have a 3sec tempo going down)
EVEN: 10 Unbroken Box Jumps 24/20
2. ""Little Helen""
3RFT (20min Time cap)
12 Ring Rows
21 KB Swings 24/16 (Russian Swing)