Warm-Up

2 Minute Bike or Row

3 Sets:

:15 HS or plank hold
100 Meter single arm farmer carry
3 Inchworms
10 Box step downs

Strength/Skill

4 Sets:

Bar hang x max time
Barbell row x 6
D-ball carry x 100 meters

WOD

12 Minute AMRAP:

20 Alternating DB snatch 50/35
20 Single DB box step-up 20″ box
20 Sit-ups