Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
10 Sampson lunges
5 Bottoms up KB press
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5-5 75%

WOD

For time:

50 Calorie Row or ski
40 Burpees over the bar
30 Hang power cleans 135/95