Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
10 KB deadlifts
10 Goblet squats

Strength/skill

Pause front squat

3-3-3-3-3 @ 22X1

WOD

10 Minute AMRAP:

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

Compare to: 12/5/2022