200 Meter Run or 250 Meter Row
8 Shoulder Press - 8 Pull Ups
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Strength/Lift: 1 Min on / 1 Min rest x 5 Sets
Max Reps Shoulder Press @ 50-60%
*Go right into Skill after 1 Min Rest
Skill
1 Min on / 1 Min rest x 5 Sets
Max Rep Strict Pull Ups - use band if needed
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WOD: 20 Min AMRAP @ moderate pace
500 Meter Row /Ski*
8 Hang KB/DB Snatch Left - 35/26 L1, 53/35 L2, 70/53 L3
8 Hang KB/DB Snatch Right - same
8 Burpee over Erg
*Set up a bar if you're skiing