Warm-Up

3 Sets:

5 Cal Bike or Ski
20 Banded Pull-aparts
100 Foot Bottoms Up KB Carry (switch at arms at 50)
:30 Plank

Strength/Skill

Shoulder Press

10@60%
8@65%
6@70%
4@75%
3@80%
10@50%

WOD

For time:

2,000 Meter row
30 Alternating pistols
30 hang cleans 155/105