Warm-Up

3 Sets:

5 Cal Row or Bike
10 Mountain Climbers
10 Air Squats

Strength/Skill

Complete 4 Sets, Not For Time:

Supine Barbell Row x 4 Reps
100 Meter KB Front Rack Carry x 100 Meters (switch arms at turn around)
Medicine Ball Sit-Ups x 15 Reps

WOD

Complete 4 Sets for Max Reps:

:30 Bike or Row for Calories
Rest :30 Seconds
:30 Front Squats 165/110 (from the ground)
Rest :30 Seconds
:30 Strict Supine Pull-Ups
Rest :30 Seconds