Warm-Up

2:00 bike, row, ski

3 Sets:

:30 Jump rope
10 Sampson lunges
5 Bottoms up KB press
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5-5 70%

WOD

15 Minute AMRAP:

500 meter row or 400 ski
20 Sit-ups
40 Double-unders