Warm-up

2:00 bike, row, ski

3 Sets:

10 Halo squats
20 Banded pull-aprts
10 Single DB shoulder press/arm

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

WOD

20 Minute AMRAP:

6 Front squats – from the rack 135/95
8 Single DB push press/arm 50/35
12 Calorie bike, row, ski