Warm-up
2:00 row, bike, ski
3 sets:
10 Sampson lunges
:20 Bar hang
:20 HS or plank hold
Strength/Skill
4 sets, not for time:
Weighted strict pull-ups x 5
Strict HSPU x 5-10
Alternating Pistols x 10
WOD
For time:
15 Deadlifts 185/125
21 Burpees over the bar
42 Air squats
15 Deadlifts
30 Air squats
15 Burpees over the bar
15 Deadlifts
9 Burpees over the bar
18 Air squats