Warm-up

2:00 bike, row, ski

3 Sets:

5 Bottoms up kb press
20 Banded pull-aparts
10 Pineapple pickers
:15 HS or plank hold

Strength/Skill

Push Jerk

Warm-up to 65% of 1RM

Then…

EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single

12 Minute time cap

No retries on missed attempts

WOD

For time:

800 Meter run

then,

4 rounds

25 Push-ups
25 KBS 53/35

finish with…

800 Meter run