Warm-Up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
:15 HS or plank hold
5 Up downs
8 Reverse Snow Angels

Strength/Skill

Shoulder Press

5@65%
4@70%
3@75%
1@85%
1@90%
1@95-100+%
1@100+%

WOD

For time:

1,000 Meter row
30 Shoulder-to-overhead 115/75
30 Burpees over the bar