Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

10 Ring Rows
5 Bottoms-up KB Press
:20 Bar Hang

Strength/Skill

Complete 5 Sets:

Unsupported Seated Barbell Press x 4 Reps
Single Arm DB Row x 6 Reps each arm

WOD

Complete 4, 2 Minute AMRAPs:

250 Meter Row
Pull-Ups x Max Reps

Rest 2 Minutes Between Each Set