WU:

Long lap/500m Row then:

2 rounds:
10 pull-ups
10 Air squats
10 push-ups

MOB:

Squat Magic (Banded) then:
Hold squat for 1 min

Strength/Skill:

Back Squats 5X5 @ 70%

WOD:

"Helen"
3 Rounds for Time
400m Run
21 KBS (53/35)
12 Pull Ups

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