Warm-Up

2:00 bike, row, ski

3 Sets:

10 PVC pass through lunges
20 Banded pull-aparts
:15 Bar hang

2 Minute Bike or Row

3 Sets:

20 Single-unders
5 L-seated DB press
10 Double arm DB rows

Strength/skill

5 Sets:

Hang Snatch x 3 reps, weight by feel

WOD

Complete 4, 3 Minute AMRAPs:

250 Meter Row or ski
10 Front rack lunges 95/65
Toes-to-bar x max reps

Rest 2 Minutes between each set