500m ski erg
3x
10 straight arm band pull apart
10 hollow rocks
5 push ups

Weighted Strict C2B Pull-up 5-4-3-2-1-2-3-4-5, using heaviest weight per set
Weighted Strict Ring Dip 5-4-3-2-1-2-3-4-5, using heaviest weight per set
rest as needed b/w sets
use a dip bar
to scale:
pull ups on a low bar, legs on the bench
dips on the box feet on the floor