Warm-up

2:00 Bike, Row, Ski

Then,

3 Sets:

10 Goblet squats
10 Monster Walks
10 Reverse Lunges
10 Ring Rows

Strength/Skill

Front squat

15 Minutes to build to a heavy single

WOD

For time:

30 Deadlifts 225/155
400 Meter run
50 KBS 53/35