Warm Up:
 2X's
20 Partner Med Ball Toss Over the rig
20 Partner Med Ball Sit Ups
2 NJ Sprint w/ Med Ball (alternate )
PVC Shoulder Warm Up:
10 Pass Thrus. 10 Halo, 10 Good Mornings, 10 OHS, 10 Leg swings - 4 direction-

Mob: 
pigeon on the box

Strength/ Skill:
4 min Tabata (Alternate) 
Hollow Hold
Superman

WOD
"Helen" Three rounds for time:
Run 400 meters
21 Kettlebell Swings (american) 53# Scale to Russian swings
12 Pull-ups Scale to ring rows

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