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

5-5-5-5

@ 70%

WOD

Complete 4 Sets For Max Reps:

:30 Hang Power Cleans 95/65
Rest :30
:30 Bike, Calories
Rest :30
:30 Toes-to-Bar
Rest :30