Warm-up

2 Minute Bike, Row, or Ski

3 sets:

10 halo monster walks
10 goblet squats
10 ring rows
:30 plank or hs hold

Strength/Skill

Back squat

14 Minutes to build to a heavy single or work on technique

WOD

15 Minute AMRAP:

8 Pull-ups
10 KB Goblet squats 53/35
12 KBS