Warm-up

2:00 Bike, row, ski

3 Sets:

10 Ring rows
10 Sampson lunges
:15 Plank or HS hold
:15 Jumps rope

Strength/Skill

3 Sets, not for time:

100 Meter farmer carry
1-3 Rope climbs
12 V-ups or tuck-ups

WOD

14 Minute AMRAP:

5/3 Strict pull-ups
10 Power snatches 75/55
20 Double-unders