Warm-up

2 minute bike, row, ski

then…

2 sets:

:15 Plank or HS hold
5 Bottoms up kb press
20 Single-unders

Strength/Skill

Shoulder Press

10@60%
8@65%
6@70%
4@75%
3@80%
10@50%

-Complete 5 DB rows per arm after each set.

WOD

10 Minute AMRAP:

10 Single DB Hang power cleans to OH 50/35
10 Buprees over DB
20 Double-unders

-Switch arms as needed for DB HPC to OH