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

Complete for time:

21-15-9

row or ski for claories
pull-ups
hand release push-ups