Warm-Up

2:00 Bike, Row, Ski

3 Rounds:

100 Meter Jog
10 Pineapple Pickers
20 Banded Pull-aparts
10 Halo Monster Walks

Strength/Skill

5 Sets:

1 Shoulder Press + 2 Push Press + 3 Push Jerk

WOD

21 Minute AMRAP:

400 Meter Run
immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats