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:

5-10 Strict HSPU or unsupported barbbell press
5 Single arm DB row
3 High box jump

WOD

12 Minute AMRAP:

5 Burpees over the bar
10 Front rack lunges 95/65
15 Push Press