Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Halo squats
10 Pineapple pickers
:20 palloff hold/side

Strength/Skill

Back squat

5-5-5-5-5 70%

WOD

5 rounds for time:

20 Sit-ups
12 Box jumps or step-ups 24/20
10 Pull-ups

18 Minute time cap