Strength: With a continously running clock perform:

• 1 Push-up (hand release), 1 AbMat Sit-up and 1 Box Jump, 24/20 in in the first 1 min
• 2 Push-up (hand release)s, 2 AbMat Sit-ups and 2 Box Jumps, 24/20 in in the second 1 min
• 3 Push-up (hand release)s, 3 AbMat Sit-ups and 3 Box Jumps, 24/20 in in the third 1 min

…

Continuing this for as long as you are able.

“Helen” 3 rounds for time of:

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