Warm-up

3:00 bike, row, ski

Then…

3 Sets:

100 Meter jog
10 PVC OHS
:20 Bar hang
20 Mountian climbers

Strength/Skill

Overhead squat or Front squat

5-5-5-5 weight by feel

WOD

12 Minute AMRAP:

10 Wall balls 20/14
10 Push-ups
10 KBS 70/53