Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Sampson lunges
10 Goblet squats
:15 Bar hang

Strength/skill

Back squat

5-5-5-5-5 70%

WOD

4 Rounds for time:

400 Meter run
20 Hand release push-ups
15 Pull-ups