Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
5 Bottoms up KB press
20 Mountain climbers

Strength/Skill

Shoulder Press

8@65%
6@75%
4@80%
3@85%
2@90%
10@50%

-Perform 5 single arm DB rows/arm between each set of press.

WOD

15 Minute ARMAP:

400 Meter run
12 Push press 95/65
10 Burpess over the bar