Warm-up

2:00 bike, row, ski

3 Sets:

5 Single DB row/arm
5 Single arm DB press/arm
:15 Plnak or HS hold
10 Mountain climbers

Strength/skill

3 sets:

5 Strict HSPU or seated BB press
7 Supine barbell row
100 Meter Dball carry

WOD

15 Minute AMRAP:

7 Thrusters 95/65
7 Burpees over the bar
15 Sit-ups