Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
100 Meter jog
10 Air squats
5 Bottoms up KB press

Strength/Skill

Front Squat

5 70%
5 75%
3 80%
3 80%
3 80%

WOD

3 Rounds for time

400 Meter run
20 Pull-ups
20 Single arm DB push press

-Split push press between arms as needed