Work

“Kelen Helly”

For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen: 
400m Run
21 Kettlebell Swings (53/35) 
12 Pull-ups

CompTrain

Hang Squat Clean
On the Minute x 9
Minutes 0:00 – 3:00 – 3 Hang Squat Cleans
Minutes 4:00 – 6:00 – 2 Hang Squat Cleans
Minutes 7:00 – 9:00 – 1 Hang Squat Clean
Aim to build in each minute, reaching a heavy single for the day on minute 9. Not looking for max effort today.

Bar Muscle-Ups
4 Rounds, Not For Time:
1:30 Light Bike/Row
30% of Estimated Max Bar Muscle-Up Set.