Warm-up

2:00 bike, row, ski

3 sets:

:15 Plank or HS hold
20 Banded pull-aparts
5 Seated strict DB press

Strength/Skill

5 Sets, not for time:

5 Strict HSPU or unsupported BB press
10 DB rows/arm

WOD

15 Minute AMRAP:

500 Meter row or ski
12 Pull-ups
8 Shoulder-to-overhead 115/75