Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
5 Up downs
10 Air squats
10 Ring rows

Strength/skill

10 Minutes to work on gymnastics skills of your choice

WOD

18 Minute AMRAP:

100 Meter KB suitcase carry 70/53
5 DB Burpees 50/35
5 DB Hang power cleans
5 DB Fronts squats