Warm-up
2 minute bike, row, ski
then…
3 sets:
10 Banded good mornings
5 Doble DB press @ 5050
15 Banded pull aparts
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
For time:
50 Cal row or ski
75 Double-unders
50 Deadlifts 135/95
75 Double-unders
50 Cal row or ski