Warm-Up

2 Minute Bike, Row, or Ski

Then,

3 Sets

10 Sit-ups
20 Mountain climbers
10 Air squats

Strength/Skill

3 sets, not for time:

6 Turkish get-up or Turkish sit-up
100 Meter front rack KB carry
10 Ring push-ups

WOD

16 minute EMOM:

Minute 1|10 Wall Balls 20/14
Minute 2|100 meter suitcase carry 70/53