Warm-Up

2 Minute Bike or Row

Then,

Three Rounds:

:20 Bar Hang
Halo Squats x 10 Reps
:30 Pallof Hold
10 Mountain Climbers

Strength/Skill

Back Squat

4 Sets:

3 Reps @ 85%

WOD

9 Minute AMRAP:

10 Alternating DB Snatches 50/35
7 Burpee Pull-Ups – Try to find a bar above your reach