Warm Up: 400 meter Run

10 R + 10 L Waiter Squat @light KB

10 Goblet Squats 2 seconds at the bottom @light KB

20 Hollow Rocks / 20 second Hollow Hold

60 second Supinated Dead Hang

Strength: 15 minutes EMOM Of:

#1: 8 R + 8 L One Arm RKBS @24/16kg

#2: 3 Front Squat @60-70%1RM

#3: 20 Hollow Rocks / 20 second Hollow Hold

WOD: The Other Hellen – 3 RFT Of:

400 meter Row

21 TTB

12 Ring Dips (Beginners: HR Push Ups)

*Rest 2 minutes after each round.

Time Cap: 17 minutes.