Warm-up

2:00 bike, row, ski

3 sets:

10 Goblet squats
10 Pineapple pickers
10 Step-ups

Strength/Skill

5 Sets:

2 Hang clean (just below knee) + clean

WOD

2 Rounds for time:

20 KBS 53/35
15 Toes-to-bar
20 KBS
15 Box jumps or step-ups
20 KBS