Context: Practice – If you want to do advanced things (like HS Walks), you need to learn how to do them safely/correctly OUTSIDE of the metcons

Dynamic Warm Up:
200m Run or 1 min of Scissor Jumps.
Then 2-4 sets of
10 Push-Ups with shoulder tap,
10 Squat Jumps,
10 High Scissor Jumps,
30s per side Side Plank

Warm Skill option: Box Jump

Spend 6 mins finding max jump height

MetCon: Helen

3 rounds for time of:

Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Replace each 400 m of running with 1200 m on bike

-500 m on the Concept 2 Rower, the Concept 2 Ski Erg,
-or 90 secs of single unders or jumping jacks.

Super Fitness Robot time: 10:00 or less.

More Likely time: 13:00 or less. (consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results. For more scaling options and modifications research