Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
:15 Bar hang
:15 Jump rope
10 Pineapple pickers

Strength/Skill

4 Sets, not for time:

12-15 DB bench press
Max rep Strict pull-ups

WOD

3 Sets, for max rep:

1:00 Shuttle runs
:45 Rest
1:00 D-ball over the shoulder 100/70
:45 Rest
1:00 Bike, calories
:45 Rest