Warm-up borrowed from CrossFit:

.3 mile run (This loop)
10 pull-ups (using the back of a deck stairway)
20 push-ups
10 overhead air squats
5/5 35 lb. kettlebell cleans (5 per arm)
10 bar shoulder rotation stretches (is there a name for these?)
20 second indigenous people’s squat
REPEAT 1X

Helen (for time):

.3 mile run*
21 53 lb. (1.5 pood) kettlebell swings
12 pull-ups
REPEAT for 3 rounds

Time: 19:35

(Ten seconds better than my modified Helen from a year ago!)

It kicked my ass. And yeah, all was done in my 5 fingers.

* Google Maps doesn’t go to a second significant digit, so my loop says .3 miles. I’m assuming this is closer to the truth than .25 (which is Rx Helen) as my first and second loops took 3 minutes each, which even though I’m a slow runner, is a bit too slow even for me (meaning I think it was closer to .3 than .25).