Warm-up

2:00 bike, row, ski

3 sets:

100 meter jog
5 bottoms up KB press/side
:20 Front leaning rest on rings

Strength/Skill

Push press

Warm-up to 65% of 1RM

Then…

EMOM x 1 rep adding 5-15 lbs each minute to build to a heavy single

12 Minute time cap

No retries on missed attempts

WOD

Complete three sets for max reps:

1:30 Bike
1:00 Rest
1:30 Shuttle Runs
1:00 Rest

Compare to: 9/12/2023