Warm-up

2:00 bike, row, ski

3 Sets:

5 Up-downs
:15 Bar hang
5 Double DB shoulder press
:15 Tuck hold

Strength/skill

5 Sets:

2 Shoulder press + 2 Push press + 2 Push jerk

WOD

3 Sets for max reps:

1:00 Burpee pull-ups
:30 Rest
1:00 Shuttle run x 25′
:30 Rest
1:00 Sit-ups
:30 Rest