Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tricep extensions
10 DB floor press
:10 Tuck hold
:15 Bar hang

Strength/Skill

5 Sets:

3 Bench press
5-10 Strict supine pull-ups

WOD

15 Minute AMRAP:

10 Push press 95/65
20 Sit-ups
40 Double-unders