Warm-up

2:00 bike, row, ski

3 Sets:

10 DB shoulder press
20 Banded pull aparts
:20 Plank or HS hold

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

Complete for max reps:

4 Minute AMRAP:

DB Man makers 50/35

Rest 2 minutes

4 Minute AMRAP:

Bike, calories

Rest 2 minutes

4 Minute AMRAP:

Ski, claories