Warm-Up

2:00 bike, row, ski

3 Sets:

10 Sampson lunges
5 Bottoms up KB press
20 Banded pull-aparts
:15 Plank or HS hold

Strength/Skill

Push press

5-5-5-5-5 75%

WOD

14 Minute AMRAP:

10 Hang power cleans 115/75
10 Burpee box step-overs 20″
15 Sit-ups