Warm-Up

Row 2:00

Then,

3 Sets:

:30 Plank
5 Single Arm Ring Rows
10 Sit-Ups

Strength/Skill

Three Sets, Not For Time:

OH Plate Sit-Ups x 10 Reps
Ring Push-Ups x 10 Reps
Double Front Rack KB Carry x 100 Meters

WOD

7 Minute AMRAP:

2 Alternating DB Snatch 70/53
2 Toes-to-Bar
4 Alternating DB Snatch
4 Toes-to-Bar
6 Alternating DB Snatch
6 Toes-to-Bar
8 Alternating DB Snatch
8 Toes-to-Bar….

Increase each set by two reps until the two minutes expire