Warm-up

2:00 bike, row, ski

3 Sets:

10 Halo squats
:15 Palloff hold/side
:15 Bar hang
10 Sampson lunges

Strength/Skill

Front squat

12 Minutes to buikd to a heavy single or work on technique

WOD

20 Minute AMRAP:

14 Calorie row or ski
12 Alternating DB snatch 50/35
10 Single DB alternating lunges
3 Burpee C2B pull-ups