Warm-up

2:00 bike, row, ski

3 Sets:

10 DB floor press
20 Banded pull-aprts
:15 Bar hang
10 KB deadlifts

Strength/Skill

5 Sets:

10 Bench press
Strict pull-ups x max reps

WOD

15 Minute AMRAP:

20 Russain KBS 70/53
15 V-ups
10 Box jumps or step-ups