WARM-UP: 200m Run Plyos 3X: 10 Ring rows 10 Air squats 2:00 Group stretch SKILL: Superset (12:00) 4X10 Double arm bent over KB rows 4X10 Double KB FSQ *use the same weight for all movements WOD: “HELEN” 3 Rounds: 400m Run 21 KB (24/16) 12 Pull ups