Warm-up

2:00 bike, row, ski

50 feet of each:

High knee pull
Heel pull
Figure 4 pull
Walking lunges
Skipping high knees
jog
Running high knees
jog
Running butt kicks
jog
Bear crawl

Strength/skill

Back squat

7 sets:

3 reps 80%

WOD

For time:

20-16-12-8-4
Calorie row or ski
10-8-6-4-2
Toes-to-bar