Warm up5min Amrap: 5/5 single leg rdl , 10 banded good mornings, 10 banded pull aparts
Skill work
Tabatta(8rnds each(4mins each))Hollow and arch holds.kipping-hollow and arch on rig
WOD
Helen:
3 rounds
400m run(30 burpees),
21 swings,
12 ttb
