Warm-up

2:00 bike, row, ski

3 sets:

:15 HS or plank hold
20 Banded pull-aparts
10 Pineapple pickers
10 DB strict press

Strength/skill

5 Sets:

3 Push press + 3 Push jerk

WOD

4 Rounds for time:

5 Deadlifts 275/190
20 Sit-ups
20 Air squats