Warm-up
2:00 bike, row, ski
3 Sets:
20 Mountain climbers
10 Sampson lunges
10 Pineapple pickers
10 Halo squats
Strength/Skill
Back squat
6-6-6-6-6 70%
WOD
4 rounds for time:
500 meter row or ski
7 shoulder-to-overheads 135/95
Warm-up
2:00 bike, row, ski
3 Sets:
20 Mountain climbers
10 Sampson lunges
10 Pineapple pickers
10 Halo squats
Strength/Skill
Back squat
6-6-6-6-6 70%
WOD
4 rounds for time:
500 meter row or ski
7 shoulder-to-overheads 135/95