Warm-up

2:00 bike, row, ski

3 Sets:

10 DB shoulder press
20 Banded pull aparts
10 KB deadlifts

Strength/Skill

Shoulder Press

10@60%
8@65%
6@70%
4@75%
3@80%
10@50%

-Complete 5 DB rows per arm after each set.

WOD

EMOM for 18 Minutes:

Station 1|10 Dips
Station 2|100 Meter D-ball carry 100/70
Station 3|:30 Bike x max cals