Warm-up

2:00 bike, row, ski

3 Sets:

5 Bottoms up kb press
20 Banded pull-aparts
10 Pineapple pickers
:15 Bar hang

Strength/Skill

Push press

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

15 Minute AMRAP:

7 Toes-to-bar
7 DB Hang clean to OH, right arm 50/35
7 DB Hang clean to OH, left arm
7 Box jumps or step-ups