Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
10 KB deadlifts
3 Lunge matrix/side

Strength/skill

Pause front squat

4-4-4-4-4 @ 21X1

WOD

3 Rounds for time:

14 Pull-ups
12 Deadlifts 225/155
10 Burpees