Warm Up:
3 Rounds
10 cal ski erg
10 bottoms up kb press ( 5 each side)
20 plank shoulder taps
Strength:
Strict Press
5 @ 50%
5 @ 60%
5 @ 70%
3 x 3 @ 85%
10 @ 65%
WOD:
20 min AMRAP
5 cleans (135/95)
10 rows (135/95)
15 push ups
20 cal bike