Warm-Up

2 Minute Bike or Row

Then,

Three Rounds:

:20 Bar Hang
Halo Squats x 10 Reps
:30 Pallof Hold
10 Mountain Climbers

Strength/Skill

Back Squat

3@70%
3@75%
3@80%
2@85%
2@90%

WOD

8 Minute AMARP:

5 KBS 70/53
10 Defecit Push-ups 45/35lb Plates