Warm-up

2 minute bike, row, ski

then…

3 sets:

100 Meter jog
10 PVC pass through lunges
:20 Bar hang Ring rows
10 Squats

Strength/Skill

5 Sets:

High hang snatch + hang snatch + snatch

WOD

3 rounds for time:

40 Cal row or ski
20 Wall balls 20/14
10/8 Strict Pull-Ups