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:

6 Bench press @65-70%
8 Barbell rows

WOD

For time:

100 Calorie row or ski
50 Sit-ups
50 KBS 70/53