Warm-up

2:00 Bike, row, ski

3 sets:

10 DB bench press
:15 Bar hang
10 Sit-ups
10 Pineapple pickers

Strength/Skill

4 Sets, not for time:

10 Dips
10 Dball ground to shoulder
10 V-ups or tuck-ups

WOD

15 Minute AMRAP:

7 KBS 70/53
7 Toes-to-bar
7 Box jumps or step-ups