Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Alternating DB shoulder press
20 Banded good mornings
10 Samson lunges

Strength/Skill

Push press

3 75%
3 80%
3 85%
2 90%
2 90%

WOD

For time:

21-15-9

Pull-ups
Deadlifts 185/125
Box jumps or step-ups 24/20