Warm-up

2 Minute bike, row, ski

3 sets:

10 Front Support on Rings
10 ring rows
:20 Bar hang

Strength/Skill

4 sets, not for time:

single-arm DB row x 10 each arm
handstand hold x :30 or 3 attempts freestanding
dipsx 5-10

WOD

18 minte EMOM:

Station 1 – ring push ups x 10
Station 2 – back rack lunges x 10 95/65
Station 3 – strict pull-ups x 5