Warm-Up

400 Meter Jog

Then,

3 Rounds:

20 Banded Pull-aparts
5 Bottoms up KB Press
50′ Skipping High Knees
:20 Bar Hang

Strength/Skill

Push Jerk

2-2-2-2-2-2 From the rack, weight by feel

WOD

16 Minute AMRAP:

400 Meter Run
10 Burpee Pull-Ups
20 Sit-Ups