Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
3 Inchworms
5 Bottoms up KB press/side
:15 Jump rope

Strength/Skill

Push press

4-4-4-4-4 80%

WOD

15 Minute AMRAP:

5/3 Strict Pull-ups
10 Box jumps or step-ups 24/20
15 Russain KBS 70/53