Warm-Up

3 Sets:

5 cal bike or row
10 walking lunges
:20 Bar hang
5 Bottoms up KB press

Strength/Skill

Push Press

4-4-4-4

@ 80%

WOD

Complete 3 sets:

3 Minute AMRAP:

14/12 Calorie bike

Then, with the remaining time…

12 Push ups
6 Toes-to-bar

Rest 3 minutes between each