Warm-up

2 Minute Bike, Row, or Ski

3 sets:

20 Single unders
10 Air squats
10 Ring rows
:20 Bar hang

Strength/Skill

Back Squat

3@80%
2@85%
2@90%
10@65%

WOD

9 Minute AMRAP:

100 Meter run
10 Pull-ups
100 Meter run
20 Double-unders