Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded good mornings
:15 Bar hang
10 Sit-ups

Strength/skill

Deadlift

12-10-8-6 @ 20X1

WOD

12 Minute AMRAP:

100 Meter Suitcase carry 70/53
10 Hang power snatch 75/55
10 Toes-to-bar