Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 PVC pass through lunges
:15 Bar hang
:15 Plank or HS hold

Strength/Skill

Overhead squat or front squat

3-3-3-3 weight by feel

WOD

15 Toes-to-bar
400 Meter run
21 Thrusters 75/55
400 Meter run
21 thrusters
400 Meter run
15 Toes-to-bar