Warm-Up

2 Minute Bike or Row

3 Sets:

100 Meter jog
:15 Front ring support hold
10 Pineapple pickers
:15 HS or plank hold

Strength/Skill

4 Sets:

Strict HSPU or Seated Press x 5
Supine barbell row x 10
Ring push-ups x 10

WOD

For time:

400 Meter run
40 Deadlifts 135/95
30 Toes-to-bar
20 Front squats 135/95