Warm-Up

2:00 Bike, Row, Ski

3 Rounds:

100 Meter Jog
:15 Hanging Knee Raise
:15 Goblet Squat Hold
10 Light Double DB Strict Press

Strength/Skill

5 Sets:

1 Push Press + 2 Push Jerk

Weight by feel

WOD

Complete 3 Sets:

4 Minute AMRAP

400 Meter Run
10 DB Lunges 50/35 (each hand)
KBS x Max reps 70/53

Rest 2 minutes after each set