Warm-up

3:00 bike, row, ski

Then…

3 Sets:

:20 tuck hold
10 Scapular pull-ups
10 KB presses, each arm
10 Pineapple pickers

Strength/Skill

Push jerk

5-5-5-5 from the rack, weight by feel

WOD

8 Minute ARMAP:

5 Deadlifts
5/3 Strict Pull-ups

• Pick a weight which is challenging but can be completed unbroken throughout the entire workout.
• Score = rounds, weight