Warm-up

2:00 Bike, row, ski

3 Sets:

10 Pineapple pikers
10 Halo squats
10 Ring rows
5 Bottoms up KB press/side

Strength/Skill

Back squat

10-10-10 50-60%

WOD

7 Minute AMRAP:

15 Calorie row
15 Wall balls 20/14

Rest 2 minutes

7 Minute AMRAP:

10 Calorie bike or ski
12 Alternating DB snatches 50/35