Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

:10 Bar Hang
:30 Plank Hold
10 Pineapple Pickers
5 Bottoms Up KB Press

Strength/Skill

Four Sets, Not For Time:

Strict Supine Pull-Ups x 5-10
Turkish Get-ups/Turkish Sit-ups x 3 each
Tuck or Hollow Hold x :30 Seconds

WOD

Complete the following for time:

1,000 Meter Row
10 DB Shoulder to Overhead 50/35 each
100 Double-Unders
10 DB Shoulder to Overhead
400 Meter Run
10 DB Shoulder to Overhead

*Do not drop dumbbells