Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

20 Banded Pull-aparts
5 Bottoms up KB Press
10 Halo Mountain Climbers

Strength/Skill

Push Jerk

5-5-5-5 From the rack, weight by feel

WOD

14 Minute AMRAP:

400 Meter Run
7 Single Arm DB Push Press, Right 50/35
7 Single Arm DB Push Press, Right
14 Single DB Box Step-Ups 20″ Box