Warm-up

2:00 bike, row, ski

3 Sets:

10 DB Bench press
10 Box step-downs
10 Sit-ups

Strength/skill

4 sets, not for time:

Strict HSPU/Seated BB press x 5
Farmer carry x 100 meters
V-ups or tuck-ups x 10

WOD

5 Rounds for time:

20 Push-ups
10 Back rack reverse lunges 95/65