Warm-Up

2:00 bike, row, ski

3 Sets:

:20 Bar hang
50′ Bottoms up KB carry/arm
:15 Plank or HS hold
5 Halo monster walk/side

Strength/Skill

Snatch

3 70%
3 75%
2 80%
1 90%
1 95%
1 95+%

WOD

3 rounds for time:

500 Meter row
20 Pull-ups
60 Air squats

19 Minute time cap