WOD:

#helen

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

or 

#big helen

3 Rounds:

600 Meter Run

21 KBS (70/53)

7 Ring Muscle-Ups

CASHOUT:

#big bertha

3-5 Rounds

15/12 Calorie Assault Bike

5 DBall Cleans (150/100)  *Scale to DB Power Cleans (70/50lbs)

1-2-3-4-5 Rope Climbs (15′) *Scale to 5 DB Row per round if no rope climbs.