Warm-up

3:00 bike, row, ski

Then…

3 Sets:

100 Meter jog
10 PVC OHS
:20 Bar hang
20 Mountian climbers

Strength/Skill

Overhead squat or Front squat

7-7-7-7 weight by feel

WOD

15 Minute AMRAP:

400 Meter run
5 Hang power cleans 155/105
10 Burpees over the bar