Warm-up

2:00 bike, row, ski

3 sets:

:30 Leaning support on rings
:15 Bar hang
20 Banded pull-aparts

Strength/Skill

4 Sets, not for time:

10 Ring push-ups @21X1
5 Weighted strict pull-ups
10 V-ups or tuck-ups

WOD

4 sets for max reps:

:30 Dips
:30 Rest
:30 Bike, calories
:30 Rest
:30 Burpees
:30 Rest