Warm-Up

3 sets:

5 Calorie Row or Ski
3 Inchworms
10 Ring Rows

Strength/Skill

3 sets, not for time:

D-Ball Carry x 100 Meters
Rope Climbs or Rope Pulls x 3 Reps
Handstand Hold or Plank Hold x :30

WOD

EMOM For 18 Minutes (6 Sets):

Station 1 – Supine Barbell Row x 6 Reps
Station 2 – DB Bench Press x 8 Reps
Station 3 – Ski x :30