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:

3 Bench press @80-85%
6 Barbell rows

WOD

3 Rounds for time:

21 Calorie Row or ski
21 Push press 75/55
21 Air squats