Warm-up

2:00 bike, row, ski

3 Sets:

:15 HS or plank hold
5 Bottoms up KB press
:15 Jump rope

Strength/skill

Push jerk

5-5-5-5-5 70%

WOD

15 Minute ARMAP:

15 Cal row or ski
7 Thrusters 95/65
5 Burpees over the bar
30 Double-unders