Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Pineapple pickers
:15 Palloff hold/side
10 Halo squats

Strength/skill

Back squat

6-6-6-6-6 60%

WOD

4 Rounds for time:

400 Meter run
10 Box jumps or step-ups 24/20
20 Russian KBS 70/53