Warm-up

2:00 bike, row, ski

3 Sets:

:30 Jump rope
10 Sampson lunges
5 Bottoms up KB press
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5-5 65%

Weight by feel

WOD

3 Rounds for time:

400 Meter run
50 Step-ups 24/20″
10 Burpees