Warm-up

2:00 bike, row, ski

3 Sets:

5 Bottoms up kb press
20 Banded pull-aparts
10 Pineapple pickers
:15 HS or plank hold

Strength/Skill

Push Jerk

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

4 Rounds for time:

50 Double-unders
100 Meter KB front rack carry 53/35
7 DB push press, right 50/35
7 DB push press, left