Warm-up

2:00 Bike, row, ski

3 Sets:

10 Banded good mornings
10 Pineapple pikers
10 KB Deadlifts

Strength/Skill

10 Minutes to work on gymnastics skill of your choice OR work on mobility

WOD

Every 4 Minutes for 20 Minutes (5 sets):

500 Meter row or ski
20 Russian KBS 70/53

Score = slowest set