Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tricep extensions
10 DB floor press
10 Ring rows
10 Pineapple pickers

Strength/Skill

5 Sets:

7 Bench press
7 Wide grip barbell row

WOD

16 Minute AMRAP:

5 Hang power cleans
10 Burpees over the bar
15 Calorie row or ski

-Choose a HPC weight that can be completed unbroken
-Score = rounds, weight