Skill Drill: 10 minutes of Muscle Up Practice. If you have muscle ups already, practice linking them!
WOD: "Helen"
Three Rounds for time of:
400 m Run
21 Kettlebell Swings (1.5/1)
12 Pull Ups
R.E.C.: Accumulate a total of 30 GHD Sit Ups and 30 GHD Hip Extensions