Warm-Up

2 Minute Bike or Row

3 Sets:

:15 HS or plank hold
10 Sampson lunges
3 Inchworms

Strength/Skill

4 Sets, not for time:

5 Strict HSPU/unsupported seated BB press
5 Parralette pass throughs

WOD

4 Minute AMRAP:

Burpee box step-overs 20″,box facing

2 Minute rest

4 Minute AMRAP:

Ski, calories

2 Minute rest

4 Minute AMRAP:

Bike, calories