800 M. Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up

"Cross-Country Helen"
With a partner:
1200 M. Ski/1200 M. Run
63 kettlebell swing (53/35)
36 pull-ups
800 M. Ski/800 M. Run
42 kettlebell swings (53/35)
24 pull-ups
400 M. Ski/400 M. Run
21 kettlebell swings (53/35)
12 pull-ups

3 Rounds, Not for Time:
10 Landmine Rows
10 Landmine Situp to Press
:30 Face Up GHD Hold