Essentials:
A.
3 Rounds Not For Time:
GHD Hip Extension or Barbell Good Mornings x 8-10 reps
Plank Hold x 1min
Hollow Hold x 150-30sec

C.
10 Sets
Box Jump x 5 Reps High as Possible
Lunges x 5 Reps per leg
On the Min Marks

B.
Helen
3 Rounds For Time:
Run 400Meters
Kettle Bell Swing x 21 reps
Ring Pulls x 12 reps

Fitness:
A.
3 Rounds Not For Time:
GHD Hip Extension x 10-20 reps
Hand Stand Hold x 1min
Hollow Hold x 30-45sec

C.
10 Sets
Box Jump x 5 Reps High as Possible
Lunge Jumps x 5 Reps per leg
On the Min Marks

B.
Helen
3 Rounds For Time:
Run 400Meters
Kettle Bell Swing x 21 reps 55/35
Pull Ups x 12 reps

Performance:
Rest