Warm-up

2:00 bike, row, ski

3 Sets:

20 Banded pull-aparts
5 Bottom-up KB press
10 Sit-ups

Strength/Skill

Push press

5-5-5-5-5 70%

WOD

6 Sets for max reps:

:30 Double DB shoulder press 35/25
:30 Rest
:30 V-ups
:30 Rest
:30 Bike, calories
:30 Rest