Strength:-
Back Squat pyramid
10-8-6-4-2-2-4-6-8-10
second set must be heavier than the first

Helen:-
3 rounds
Run 400m
21 KB Swings 24/16kg
12 Pull ups

Advanced, take on Helena
3 rounds
Run 400m
12 BMU
21 DB snatch 22.5/15kg