Warm-up

2:00 bike, row, ski

3 Sets:

5 Single DB/arm
5 Single arm DB press/arm
10 Ring rows
10 Mountain climbers

Strength/skill

3 sets:

5 Strict HSPU or seated BB press
10 Supine barbell row
100 Farmer carry

WOD

12 Minute AMRAP:

10 Push press
10 Pull-ups
20 Air squats