Warm-up

2:00 bike, row, ski

3 Sets:

5 Bottoms up KB press
:30 Jump rope
:15 Bar hang

Strength/Skill

Shoulder Press

10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%

-Complete 5 DB rows per arm after each set.

WOD

5 Rounds for max reps:

:30 Strict pull-ups
:30 Rest
:30 Burpees
:30 Rest
:30 DB bench press 50/35
:30 Rest