Warm-up

2:00 bike, row, ski

3 sets:

:15 Palloff hold/side
:15 Bar hang
5 KB press/side

Strength

Front squat

2-2-2-2-2 @22X1

WOD

10 Minute AMRAP:

30 walking lunges
6 strict pull-ups
5 KB push presses/arm 53/35