Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-rolls, 2 times
7 Scap pull-ups, 7 Light KB Swings, 7 Scap Push-ups, 7 KB Dead Lift - 2 times
200 singles
Skill:
Ring Holds: 20 seconds on, 40 off, partner workout - 4 times each
WOD:
"Half Helen Double"
6 rounds for time of:
160m run
11 KB Swings (53/36)
6 pull-ups
Your score is your time for 6 rounds
Dessert:
Tabatha KB Goblet Squats