Warm up: 3 rounds: 20 pvc pass through, 10 cal row, 20 good mornings, 10 wall ballPre-Mobility: T-spine on foam roller
Health and Fitness: 

A. Take 15 minutes to work on rope climbs with your coach
B. Assault Helen: (3 rounds)

20 cal Assault

21 kettlebell swings

12 pull ups


C. Mobility: coach’s choice 
Classic

A. Take 15 minutes to work on muscle-ups, muscle up transitions or other related progressions
B. Assault Helen: (3 rounds)

20 cal Assault

21 kettlebell swings

12 pull ups

C. Mobility: coach’s choice