Warm Up

2 Minute Row, Bike, or Ski

Then

3 Sets:

100 Meter Jog
5 Bottoms Up Press
20 Banded Pull Aparts
:30 Plank or HS Hold

Strength/Skill

Push Press

5-5-5-5

@ 75%

WOD

10 Minute AMRAP:

5/3 Strit Pull-Ups
10 KBS 70/53
20 Double-Unders