Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

100 Meter Jog
5 Bottoms Up Press
20 Banded Pull Aparts
:30 Plank or HS Hold

Strength/Skill

Push Press

4-4-4-4

@ 80%

WOD

Complete the following for time:

35/30 Calorie Bike
50 KBS 53/35
100 Double-Unders