Warm-Up

3 Sets:

5 Cal Bike or Ski
20 Banded Pull-aparts
100 Foot Bottoms Up KB Carry (switch at arms at 50)
:30 Plank

Strength/Skill

Shoulder Press

10@60%
8@65%
6@70%
4@75%
3@80%
10@50%

WOD

12 Minute AMRAP:

100 Meter Run
3 Shoulder-to-Overhead 155/105
6 Burpees Over the Bar
9 Deadlifts 155/105