Warm-Up

Row 2:00

Then,

2 Sets:

:20 Bar Hang
:30 Single Arm Ring Rows
:15 Scapular Pull-ups
:30 Plank Hold

Strength/Skill

Three Sets, Not For Time:

Parralette Pass Throughs x 3-5 Reps
Broad Jump x 1.1.1
Box Step Downs x 12 Alternating Reps

WOD

Complete 3 Sets For Max Reps

1:00 Shuttle Run
Rest :45
1:00 Bike, Calories
Rest :45
1:00 Ski, Calories
Rest :45

Shuttle Run: 25′ = 1 Rep, one hand + two feet cross the line