Warm-up

2:00 bike, row, ski

3 sets:

:15 Plank or HS hold
20 Banded pull-aparts
5 Seated strict DB press

Strength/Skill

5 Sets, not for time:

5-10 Strict HSPU or 5 unsupported BB press
8 DB rows/arm

-Try to increase weight/resp from last week

WOD

12 Minute AMRAP:

8 Push press 115/75
16 Sit-ups
32 Double-unders