Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

10 Ring Rows
10 Halo Squats
10 Reverse Lunges
:30 Plank or HS Hold

Strength/Skill

Back Squat

3-3-3-3

@ 85%

WOD

10 Minute AMRAP:

5/3 Strict Pull-ups
5 Burpees
7 KBS 70/53