Warm-up

2:00 bike, row, ski

3 Sets:

10 DB floor press
10 OH Tricep Extensions
:15 Bar hang

Strength/Skill

4 sets:

12 DB Bench press
100 Meter D-ball carry
12 DB Latteral raises @3011
5-10 Dips @22X1

WOD

12 Minute AMRAP:

250 Meter row or ski
10 Pull-ups
10 KBS 70/53