Warm-up

3:00 bike, row, ski

then,

3 Sets:

10 strict DB press
10 Ring rows
10 Sit-ups

Strength/Skill

3 sets:

Strict HSPU or unsupported BB press x 5
Farmer carry x 100 meters
Strict pull-ups x 5-10

WOD

For time:

12 Toes-to-bar
500 Meter Row or ski
12 Box jumps or step-ups 24/20
500 Meter Row or ski
12 Toes-to-bar
500 Meter Row or ski
12 Box jumps or step-ups