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

@ 75%

WOD

Complete 6 Sets For Max Reps:

:45 Bike, Calories
Rest :45
:45 KBS 53/35
Rest :45