Warm-up

2:00 bike, row, ski

3 sets:

100 Meter jog
:20 Bar hang
:15 HS or plank hold
10 Pineapple pickers

Strength/Skill

4 sets:

5 Strict HSPU or unsupported barbbell press
L-Pull-up x max reps
5 Single arm DB row

WOD

For time:

1,000 Meter row
20 Deadlifts 275/190
800 Meter run