Helen

Warmup
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
ME or 5/3/1
Shoulder press

Conditioning
"Helen"
3 Rounds
Run 400
21 KB Swings
12 Pull Ups

Or of you're ready to try....
"Super Helen"
Run 1200 meters
63 KB swings
36 Pull-ups
Run 800 meters
42 KB swings
24 Pull-ups
Run 400 meters
21 KB swings
12 Pull-ups

Endurance
Run 1 min repeats with 90 sec rest. 
Run on the same course and go until your pace or form fall off. 
Make sure you do this either earlier than the conditioning, or later in the day.