Warm-up

2:00 bike, row, ski

3 sets:

10 Goblet squats
:20 jump rope
10 Pineapple pickers
10 Ring rows

Strength/skill

Back squat

5 75%
4 80%
4 85%
4 85%

WOD

Five rounds for time of:

10 pull-ups
10 Single-DB push presses 50/35
20 Double-unders

Split between arms as needed