Warm-up

2 minute bike, row, ski

then…

3 sets:

10 Banded good mornings
5 Doble DB press @ 5050
15 Banded pull aparts

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

For time:

50 Cal row or ski
75 Double-unders
50 Deadlifts 135/95
75 Double-unders
50 Cal row or ski