Warm-up

2:00 bike, row, ski

2 Sets:

100 Meter jog
10 Pineapple pickers
3 Inchworms
10 Walking lunges

Strength/Skill

3 Rounds, not for time:

200 Meter farmer carry
6 Bulgarian split squats/side
5-10 Deficit push-ups

WOD

Every 6 minutes for 18 minutes:

500 Meter row
30 KBS 53/35
Max rep box step-ups 20″

Hybrid Conditioning (10:30)

For time:

1,500 Meter row
100′ Burpee broad jumps
100 Air squats
1 Mile run