Warm-up

2:00 bike, row, ski

3 Sets:

5 Bottoms up KB press
:15 HS or plank hold
:15 Bar hang

Strength/Skill

Shoulder Press

10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%

-Complete 5 DB rows per arm after each set.

WOD

For time:

60 Sit-ups
200 meter Suitcase Carry 70/53
40 Sit-ups
200 meter Suitcase Carry
20 Sit-ups
200 meter Suitcase Carry

Hybrid Conditioning

4 Rounds for time:

400 Meter run
500 Meter row
100 Meter suitcase carry