Warm-Up

2 Minute Bike, Row, Ski

3 Sets:

20 Banded Pull-aparts
10 Pineapple Pickers
:20 Plank or HS Hold
5 Bottoms Up KB Press

Strength/Skill

Bench Press

7-5-3-2-2-1

Build to a heavy single

WOD

18 Minute AMRAP:

100 Meter OH Plate Carry 45/35
10 Burpees to Plate
10 Plate Ground to Overhead 45/35
20 Plate Rows 45/35

Compare to: 12/8/2022