Warm-up

2:00 bike, row, ski

3 sets:

100 meter jog
5 bottoms up KB press/side
10 Sit-ups
:15 Bar hang

Strength/Skill

Push press

Warm-up to 65% of 1RM

Then…

EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single

12 Minute time cap

No retries on missed attempts

WOD

3 Rounds for time:

500 Meter row or ski
20 Deficit push-ups 45/35 lb plates
15 Pull-ups