Warm-up

2:00 bike, row, ski

3 Sets:

10 DB shoulder press
20 Banded pull aparts
10 KB deadlifts

Strength/Skill

Shoulder Press

10@60%
8@65%
6@70%
4@75%
3@80%
10@50%

-Complete 5 DB rows per arm after each set.

WOD

10 Minute AMRAP:

5 STOH 115/75
10 Deadlifts 115/75
15 Box jumps or step-ups