just press O (reload) before to touch/hit any door .... then walk slowly meanwhile to get close to choper and without release the jostyc hold on Circle again to get her up to the choper

I recommend asking this in the forums for the game, you'll get a much better response there than the main site forums.

Halo speed runs are on a completely different site, they have their own thing
http://haloruns.com

Speedrunning

Metal Gear Solid V: Ground Zeroes

Paz Helicopter Trick.