Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Ring rows
10 Halo squats
10 Pineapple pickers

Strength/Skill

Back squat

5 70%
5 75%
3 80%
2 85%
1 90%
1 90%

WOD

3 Rounds for time:

400 Meter run
200 Meter suitcase carry 70/53
15 Pull-ups