Warm-up

2 minute bike, row, ski

then…

2 sets:

200 meter jog
20 banded pull-aparts
10 pineapple pickers
10 mountain climbers

Strength/Skill

6 sets:

bench press x 3
supine barbell row x 4

WOD

For time:

500 meter row
30 KBS 70/53
400 meter run