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

3 Rounds for time:

400 Meter run
15 Pull-ups
5 DB Man makers 50/35