P

A. “Helen”
3 RFT
400m Run
21 KBS
12 PU

B. FT [10]
300’ HS Walk
*3 BMU each break

C. q(2:00) x 5
1 Pausing OHS (2 sec in bottom)
1 OHS

F

A. “Helen”
3 RFT
400m Run
21 KBS
12 PU or Pulldowns

B. HS Practice with Coach [10]
*Wall HS, kick ups, shoulder taps

C. q(2:00) x 5
5 FS (increasing load each set)

WU: 2x (30sec each)
Jog + pushup to down dog + PVC pass throughs

10 16 20

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