A. Snatch – Work up to a heavy single (may or may not be a max). If you are new, do the warm-up technique with the class, and then 4 work sets of: 1 snatch balance + 3 overhead squats.
B. This is a rowing variation of the “Helen” workout:
3 rounds for time of:
500 m row (usually 400 m run)
21 kettlebell swings
12 pull-ups.
C. 3 sets of 5-15 reps of seated pike leg lifts (video). If you think these are easy, shift your hands forward in front of your knees. In gymnastics, this movement pattern is called compression. This refers to the ability to actively pull yourself into a pike (folded) position, which transfers to movements like toes-to-bar.