Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

100 Meter Jog
:20 Bar Hang
10 Pineapple Pickers
20 Banded Pull Aparts

Strength/Skill

Push Press

12 Minutes to build to a heavy single or work on technique

WOD

Complete a 12 Minute AMRAP:

2 Wall Balls 20/14
2 KBS 53/35
2 C2B Pull-ups
4 Wall Balls
4 KBS
4 C2B Pull-ups
6 Wall Balls
6 KBS
6 C2B Pull-ups…..

Keep increasing each set by 2 reps until the 12 minutes expire