Warm-Up

2 Minute Bike, Row, or Ski

Then,

3 Sets

10 DB floor press
10 Ring rows
:15 Bar hang

Strength/Skill

Bench press

5-5-5-5-5

Single arm DB row

8-8-8-8-8

Alternate movements

WOD

4 Sets for max reps:

:30 Dips
:30 Rest
:30 Toes-to-bar
:30 Rest
:30 Bike, calories
:30 Rest