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Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
10 Sampson lunges
5 Bottoms up KB press/arm
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5-5 @70%

WOD

3 sets for max reps:

1:00 Burpee box step-overs 24/20
:30 Rest
1:00 KBS 53/35
:30 Rest
1:00 Strict pull-ups
:30 Rest