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 Weighted Pull-Ups x 3-5 Reps
Turkish Get-ups/Turkish Sit-ups x 2 each
Tuck or Hollow Hold Body Rocks x 10 Reps

WOD

10 Minute AMRAP:

500 Meter Row

Then, with the remaining time…

10 KBS 70/53
20 Double-Unders