Warm-Up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
:15 HS or plank hold
8 Reverse Snow Angels

Strength/Skill

Shoulder Press

10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%

-Complete 5 DB rows per arm after each set.

WOD

For time:

2,000 Meter row
20 Shoulder-to-overhead 115/75
75 Double-unders
15 Shoulder-to-overhead
50 Double-unders