Warm-Up

2:00 bike, row, ski

3 Sets:

100 Meter run
10 Sampson lunges
5 Bottoms up KB press
10 Single arm banded pull downs

Strength/Skill

Push press

4-4-4-4 80%

WOD

14 Minute AMRAP:

200 Meter run
12 Hang power cleans 115/75
12 Burpees