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

12 Minutes to build to a heavy single

WOD

3 Rounds for time:

400 Meter run
12 Toe-to-bar
21 Wall balls 20/14