Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
:15 HS or plank hold
10 Dynamic scorpions
50′ Skipping high knees

Strength/Skill

Every :90 for 5 sets:

Hang snatch, below knee x 3 reps

WOD

10 Minute AMRAP:

40 Air squats
30 Sit-ups
20 Single DB box step-ups 50/35