Warm-up

2:00 bike, row, ski

3 sets:

10 DB floor press
10 Box step-downs
20 Banded pull aparts

Strength/Skill

5 Sets:

Bench press

5-5-5-5-5

WOD

5 Sets for max reps:

:30 Alternating pistols
:30 Rest
:30 Dips
:30 Rest
:30 KBS
:30 Rest