Part 1:
Back Squat
with 5 Second Negative, 2 Second Pause at Bottom
3×8
*can increase in weight if you are able to keep good form, chest up! It is not meant for max load.

Part 2:
Helen “V2”
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (32/24kg)
12 Muscle Ups*
*Bar or Rings, scale to CTB, to pull-ups

**This is not for leaderboard it is meant to be a challenge compared to a normal “Helen,” if you are able to RX normal “Helen.” If you typically do not, then scale appropriately.