Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Halo squats
20 Banded pull aparts
:15 Bar hang

Strength/Skill

Back squat

10-10-10

Build throughout

WOD

3 Rounds for time:

15 KBS 70/53
30 Double-unders
15 Pull-ups