Strength/Skill:

3 Sets
10-12 Straddle Seated Dumbbell Z Press @6-6.5/10 RPE
5 Supinated Grip Barbell Bent Over Row @8.5-9/10 RPE
*Rest 2-3 minutes between sets.

Metcon:

6 Sets
6 Shuttle Runs (50ft)
12 Burpee Box Jump Over (24/20)
18 Calorie Ski (OR Row)
-rest 1:1 b/t sets-