Warm-up

2 minute bike, row, ski

then…

2 sets:

20 banded pull-aparts
10 ring rows
10 mountain climbers

Strength/Skill

5 sets:

bench press x 7
supine barbell row x 6

WOD

Complete 2 sets for max reps:

3:00 row or ski, calories
2:00 burpees
1:00 Pull-ups
2:00 rest