Warm-up

3:00 bike, row, ski

Then…

3 Sets:

100 Meter jog
:20 Front leaning rest
3 Inchworms
50′ Skipping high knees

Strength/Skill

4 sets, not for time:

Wall walks x 3 reps
Dips x 5-10 reps
Broad jump x 3 reps

WOD

4 Sets for max reps:

:30 KBS 53/35
:30 rest
:30 Ring push-ups
:30 rest
:30 Sit-ups
:30 rest