Warm-up

2 minute bike, row, ski

then…

2 sets:

200 Meter jog
10 Pineapple pickers
10 Ring rows
:20 Squat hold

Strength/Skill

Front squat

12 Minutes to build to a heavy single or work on technique

WOD

For time:

1,000 Meter row or ski
50 KBS 53/35
800 Meter run