Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded good mornings
:15 Bar hang
10 Sit-ups

Strength/skill

Deadlift

11-9-7-5 @ 20X1

WOD

12 Minute AMRAP:

7/5 Strict pull-ups
12 Alternating DB snatch 50/35
12 DB pull-throuhs