Warm-Up

2 Minute Bike, row, ski

Then,

3 Rounds:

:20 Bar Hang
:20 Front Leaning Rest Rings
50′ Skipping High Knees
10 Sit-Ups

Strength/Skill

3 Sets:

Dips or Ring Dips x 5-10
Strict Supine Pull-Ups x 5-10
Tuck-Ups or V-Ups x 10

WOD

Complete three sets for max reps:

1:30 Bike
1:00 Rest
1:30 Shuttle Runs
1:00 Rest