Warm-up

2:00 bike, row, ski

then,

3 Sets:

:20 Leaning on rings
20 Banded pull-aparts
5 Bottoms up KB press

Strength/Skill

5 Sets:

4 Bench press @65-70%
6 Barbell rows

WOD

10 Minute AMRAP:

8 Alternating DB snatch 50/35
8 Burpees over the DB 24/20