Warm-up

2:00 bike, row, ski

3 sets:

:15 HS or plank
10 Pineapple pickers
10 Mountain Climbers
:15 Bar hang

Strength/Skill

4 Sets, not for time:

10 D-ball ground to shoulder
:30 Hollow or tuck hold

WOD

For time:

30 Calorie bike
200 Meter KB farmers carry 70/53
30 Burpees
50 Wall balls 20/14