Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

10 Ring Rows
10 Halo Squats
10 Reverse Lunges
:30 Plank or HS Hold

Strength/Skill

Back Squat

4-4-4-4

@ 80%

WOD

10 Minute AMRAP:

15 KBS 53/35
15 Sit-Ups
15 Hand Release Push-ups