Skill 

10 side raise 
10 front raise 
10 reverse fly 
3x 

Kracht supersets 15 min

Dumbell bicep curl/ arnold press

6-6-6-6-6 L/R

WOD

5 pull ups
10  push ups
20 1 dumbbell jerks 22,50/15 kg
8x 

time cap 16 min