Warm-up

2:00 bike, row, ski

3 sets:

100 meter run
5 bottoms up KB press/side
:20 HS hold or plank

Strength/Skill

Push press

5-5-5-5 @ 75%

WOD

For time:

21-15-9

Calorie row or ski
Hang power snatches 95/65
Deficit Push-ups 45/35 lb. plates