Warm-up

2:00 bike, row, ski

3 sets:

10 PVC pass through lunges
100 Meter single DB OH carry
20 Banded pull aparts

Strength/Skill

5 Sets:

Snatch

3-3-3-3-3 70%

WOD

3 rounds for time:

400 Meter run
12 Front squats 135/95
22 Single arm DB STOH 50/35

Alternate arms as needed