Warm-Up

2:00 bike, row, ski

3 Sets:

10 Ring rows
20 Mountain climbers
10 Dynamic scorpions

Strength/Skill

3 sets, not for time:

10 Dips
5-10 Strict supine pull-ups
100 Meter farmer carry

WOD

EMOM for 16 Minutes (4 sets):

Station 1|DB bench press x 10
Station 2|Single arm DB row 8/arm
Station 3|Bar hang x max time
Station 4|HS hold x max time