Warm-Up

2 Minute Bike, Row, or Ski

Then,

3 Sets

10 Goblet squats
10 Ring rows
10 Walking lunges
:15 Bar hang

Strength/Skill

Back squat

5-5-5-5 80%

WOD

For time:

21-15-9

Pull-ups
Box jumps or step-ups 24/20
Alternating DB snatch 50/35