Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

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

Strength/Skill

Back Squat

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WOD

8 Minute AMRAP:

16 KBS
8 Box Jumps or Step-Ups 24/20