Strength/Skill: 
3 Super Sets
8/arm DB/KB Single Arm Row @2112
8-12 Strict Dip or pBar Push-Ups @2111
WOD:
4 Sets
Wall Sit x 60 sec
rest 30 sec
Bike (cal) x 60 sec
rest 30 sec
MB Lat Toss x 10/side(20/14)
rest 60 sec
*add/increase load on wall sit each round
*goal is to increase cal output each round on bike