Warm-up

2:00 bike, row, ski

3 Sets:

5 L seated shoulder press
20 Banded pull aparts
10 DB deadlifts
:15 Jump rope

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

18 Minute AMRAP:

3 DB man makers 50/35
6 Pull-ups
24 Double-unders