Warm-up

2:00 row, bike, ski

3 sets:

10 Sampson lunges
:20 Bar hang
:20 HS or plank hold

Strength/Skill

4 sets, not for time:

Weighted strict supine pull-ups x 5
Dips x 10

WOD

15 Minute AMRAP:

500 Meter row or Ski
10 Alternating Pistols
10 Toes to bar