Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
:15 Palloff hold/side
10 Goblet squats

Strength/Skill

Back squat

3-3-3-3-3 85%

WOD

15 Minute AMRAP:

15 KB deadlift 70/53
10 Burpees
10 KBS 70/53
15 Sit-ups