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

3-3-3-3-3 weight by feel

WOD

12 Minute AMRAP:

10 Alternating DB snatch 50/35
10 Alternating pistols
10 Toes-to-bar