Skill

Knee supported DB external rotation
3x12 ea.

WOD

For time:

** 100/70 cal ski
** 4 snatches @ 165/110
** 4 snatches @ 185/125
** 4 snatches @ 205/135
** 400m sled push
** 4 C&J @ 205/135
** 4 C&J @ 225/150
** 4 C&J @ 245/160

Swift

15min AMDAP:

Team workout
A: Bike for distance
B: Plank (any)
C: Rest