Warm-Up

2:00 bike, row, ski

3 Sets:

3 Inchworms
20 Banded pull-aparts
10 Pineapple pickers
5 Bottoms up KB press/side

Strength/Skill

Shoulder Press

5@65%
4@70%
3@75%
1@85%
1@90%
1@95-100+%
1@100+%

WOD

For time:

1,000 Meter row
15 Box jumps/step-overs 24/20
20 Hang power cleans 135/95
15 Box jumps/step-overs 24/20
10 Hang power cleans

12 Minute time cap