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Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

10 Pineapple Pickers
20 Banded Pull-aparts
5 Bottoms-up KB Press
:30 Plank or HS Hold

Strength/Skill

Push Press

6-6-6-6-6

@ 70%

WOD

Every 4 minutes, for 16 minutes (4 sets) for times:

500 Meter Row or 400 Meter Ski
10 Deadlifts 225/155
5 Burpees over the Bar

-Score = slowest of the 4 sets
-Scale volume to allow for at least :45 rest between rounds