Warm-up

2:00 bike, row, ski

then,

3 Sets:

:15 Leaning rest on rings
10 Pineapple pickers
:15 Bar hang

Strength/Skill

4 Sets, not for time:

Ring push-ups x 8-10
Strict supine pull-ups x 5-7

WOD

EMOM 21 minutes:

Min 1|Sit-ups x 10-15
Min 2|DB rows x 6 each side
Min 3|Hanstand or plank hold x max time