Warmup

Helen 0:00

3RDS

400 m run

21 kB swings35/53

12 pull-ups

On the 15:00

HSW BIATHLON

300 ft hsw  /bear crawl

Every time you break 3 bmu /3 pull-ups

10 min time cap

On the 30:00

Ot 2 min x5sets

1 pausing oh squat 2 sec bottom

1 oh squat

60/65/70/75/80%