Warm Up
4 Sets Not For Time

5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly

*Move with purpose and focus - build a little weight on your press

 Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

Primer:  

The Active 'Lat' Hang- with a partner who has hands around the upper waist to assist, coach starts with the lat active command then pull (pull up) then hold then back to arch and pull up- partner is there to assist the pull up to the bar- https://www.instagram.com/p/BlQP8TGHUHq/?taken-by=crossfittraining

The reset arch 

https://www.instagram.com/p/BlThJ6KhqpT/?taken-by=davedurante

WOD 

Helen
3 RFT
400m run
21 KB swings 53/35

12 pull ups

Post WOD
Skill practice time
Handstand walk or HSPU
sled pushes
muscle ups
abs