Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
:15 Bar hang
50′ Halo monster walk
10 Pineapple pickers

Strength/Skill

Back squat

4-4-4-4-4 80%

WOD

3 Rounds for time:

400 Meter run
24 Walking lunges
12 Pull-ups
12 Burpees