Helen

3RFT
400m
21 x 12kg t-handle swings
12 pull-ups. Green band assist

14:28
1 4:30
2 4:54
3 5:03

Running was running. It's there because it needs work.
The swings were too light so I kept over doing it and the handle would flip over.
Pull-ups are embarrassing. The band makes them feel ridiculously easy, but very quickly I couldn't even make reps using the band. I just got nothing there. I used the band because aside from my general feeblety, my shoulders are settling nicely into some decent ROM and even, if you squint, a less internally rotated resting position. I didn't want to ruin that.