Warm-up

2:00 bike, row, ski

3 Sets:

:20 Palloff /side
:15 Bar hang
10 Halo squats
10 Pineapple pickers

Strength/Skill

Box squat

3-3-3-3-3 @20X1

WOD

12 Minute AMRAP:

3 KBS 70/53
3 Box jumps or step-ups 24/20″
3 Pull-ups
6 KBS
6 Box jumps or step-ups
6 Pull-ups
9 KBS
9 Box jumps or step-ups
9 Pull-ups

Increase each set by 3 reps until time expires.