Warm-up

2 Minute bike, row, ski

3 sets:

10 Front Support on Rings
10 ring rows
:20 Bar hang

Strength/Skill

4 sets, not for time:

single-arm DB row x 10 each arm
handstand hold x :30 or 3 attempts freestanding
ring push-ups x 10

WOD

10 Minute amrap:

10 DB updowns 50/35
15 sit-ups