WARM-UP:

2 Rounds:

200m Row
20 Banded Monster walks (each direction)
-Forward
-Backward
-Left
-Right
10 Wall squats w/ red bands just below knees – slow and controlled
5 Inch worms + Push-up

SKILL:

6:00 EMOM to build to a heavy 3 rep Deadlift

WOD:

“Helen”

3 RFT
400m Run
21 KBS (24/16kg)
12 Pull-ups