Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Halo squats
10 Pineapple pickers
:20 palloff hold/side

Strength/Skill

Back squat

6-6-6-6-6 65%

WOD

Complete 5, 3 Minute AMRAPs:

500 Meter row or ski
Max KBS in remaining time

Rest 1 minute between each set