Warm-Up

2 Minute Bike, row, ski

Then,

:20 Bar Hang
:20 Plank or HS
10 Walking Lunges
10 Ring Rows

Strength/Skill

3 Sets, Not For Time:

Strict Pull-ups x 5-10
Wall Walks x 3
High Box Jumps x 1.1.1

WOD

Complete 3 Rounds For Time:

7 Toes-to-Bar
7 Back Rack Lunges 95/65
10 V-Ups 75/55
7 Front Rack Lunges 95/65
15 Sit-Ups
10 Push Press 95/65