Warm-up

3 sets:

250 Meter row or ski
10 Ring rows
3 Inchworms

Strength/Skill

4 Sets, not for time:

L-hang or Tuck Hang x max time
Dips x 5-10 reps
V-ups or tuck-ups x 10

WOD

Complete 2 sets for max reps:

3:00 Row or ski
2:00 DB Man makers 50/35
1:00 Pull-ups

No rest between movements or rounds