Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
5 Bottoms up KB press
:15 Bar hang

Strength/Skill

Shoulder Press

8@65%
6@75%
4@80%
3@85%
2@90%
10@50%

-Perform 5 single arm DB rows/arm between each set of press.

WOD

Choose one of the following:

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-ups
15 Air Squats

OR

“Mary”

20 Minute AMRAP:

5 Strict HSPU
10 Alternating Pistols
15 Pull-Ups