Warm-up

2:00 bike, row, ski

3 sets:

5 KB bottoms up press
10 DB floor press
:15 Bar hang
20 Banded pull-aparts

Strength/Skill

Bench press

10-10-10-10-10 weight by feel

WOD

Four sets, not for time:

5-10 Dips
Max time HS or plank hold
6 Turkish get-ups or Turkish sit-ups
10 Barbell rows