Warm-up

2 Minute Bike, Row, or Ski

3 sets:

20 Banded pull aparts
5 Bottoms up kb press
:20 Plank or HS hold
:20 Bar hang

Strength/Skill

Bench press

12 Minutes to build to a heavy single

WOD

For time:

30 KB box step-ups 50/35 20″
15 Toes-to-bar
30 Calorie row or ski
50 KBS
30 Calorie row or ski
15 Toes-to-bar
30 KB box step-ups