Workout:

Strength

Warm up: 10min

wall squats 3 x5

goblet squats 2 x 10

shoulder openers 2 x 10

SOTS 3 x 5

Then: Workup to Heavy KB OHS

2 x 5 2 @ 20#

3 x 4 2 @ 26#

3 x 3 2 @ 30 #

2 x 2  2 @ 40#

6 x 1 @ 2 @ 50 – 55# KBs

Rest 2 – 3 min between sets above 80%

then

8 – 1 – 8 Pull up ladder

then

Row/Ski Erg 2000m FOR TIME