Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
3 Inchworms
20 Banded pull-aparts

Strength/Skill

10 Minutes to work on gymnastics skills of your choice

WOD

20 Minute AMRAP:

400 Meter run or 500 meter row
15 Russian KBS 70/53
Accumulate :30 Bar hang
100 Meter suitcase carry 70/53