Warm-Up

2 Minute Bike or Row

3 Sets:

:15 Jump rope
20 Mountain climbers
100 meter single arm farmer carry

Strength/Skill

Every 4 minutes, for 16 minutes (4 sets) for quality:

100 Meter D-ball carry
3 Wall walks

WOD

Every 4 minutes, for 16 minutes (4 sets) for max calories of:

90 Seconds of Bike
60 Double-Unders