Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

20 Banded Pull-aparts
5 Bottoms Up Press
:15 Bar Hang
:30 Plank or HS Hold

Strength/Skill

Push Press

4-4-4

@ 80%

WOD

Every 5 Minutes, for 15 minutes (3 sets):

500 Meter Row or 400 Ski
15 Hang Power Snatches 75/55
10 Burpees Over the Bar

Score = slowest set