Warm-up

2 minute bike, row, ski

then…

2 sets:

:15 Plank or HS hold
5 Bottoms up kb press
100 Meter jog

Strength/Skill

Shoulder Press

8@65%
6@75%
4@80%
3@85%
2@90%
10@50%

-Perform 5 single arm DB rows/arm between each set of press.

WOD

Every 5 minutes, for 15 minutes (3 sets):

400 Meter Run
250 Meter row or ski
10 Burpee box step-overs 24/20″

Score = slowest set