Skill Development
Kipping Pull-ups

Helen
3 Rounds for time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Extra Work
3 Giant sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00

Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.

*Programming modified from Ben Bergeron's CompTrain