Warmup:
Ski Erg 1-8

Then 3 rounds:
10 second chin-up hang
Lunge Matrix
20 second plank

Technique:
Burgener:
With a dowel, 3 of each movement. The Burgener in its entirety.

WOD:
30-20-10
DB Clean & Jerks (alternating)
Calories
Situps