Warm-up

2:00 Bike, row, ski

3 sets:

10 DB Bench press
10 Banded OH tricep extensions
10 Goblet squats
10 Ring rows

Strength/Skill

Front squats

5 75%
3 80%
3 80%
2 85%
2 85%

WOD

5 sets for max reps:

:30 Ring push-ups
:30 Rest
:30 Strict supine pull-ups
:30 Rest
:30 Wall balls 20/14
:30 Rest