Warm-Up

3 Sets:

250 Meter Row or 10 Calorie Bike
20 Banded Pull-aparts
:30 Plank

Strength/Skill

Shoulder Press

5-3-3-2-2-1-1-1

Build to a heavy single

WOD

Complete the Following For Time:

Row 1,000 Meters
25 Kettle Bell Swings
25/20 Push-Ups
25 Kettle Bell Swings
25/20 Push-Ups
25 Kettle Bell Swings
25/20 Push-Ups