Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
100 Meter jog
10 Air squats
:15 Squat hold

Strength/Skill

Front Squat

5-5-5-5-5 @21X2

WOD

18 Minute AMRAP:

400 Meter run
20 Walking lunges
20 Push-ups
10 Pull-ups