Warm-up

2 minute bike, row, ski

then…

3 sets:

50 Foot Monster Walk (left, right)
10 Halo Squats
10 Ring rows
10 Pineapple pickers

Strength/Skill

Front Squat

5-5-5-5-5 @ 22X2

WOD

Every 3 minutes for 12 minutes, complete:

10 Single Dumbbell Box Step Overs 20″
15 V-Ups
20 Alternating Dumbbell Snatches

Score = slowest set
Scale to make sure you’re getting at least :30 rest each set