Warm-up

2:00 bike, row, ski

3 Sets:

:20 Palloff /side
:15 Bar hang
10 Halo squats

Strength/Skill

Back squat

5 70%
5 75%
3 80%
3 85%
2 90%

WOD

10 Minute AMRAP:

15 Thrusters 75/55
10 Pull-ups
5 Burpees over the bar