Warm-Up

1:00 Row or Ski (slow pace)
10 Ring Rows
15 Air Squats

:45 Row or Ski (medium pace)
:20 Bar Hang
10 Reverse Lunges

:30 Row or Ski (fast pace)
:20 Bar Hang
20 Mountain Climbers

Strength/Skill

3 sets, not for time:

:30 HS Hold
12 Alternating Pistols
5-10 Strict Supine Pull-Ups

WOD

Complete the following for time:

50-40-30-20-10
Calorie Row or Ski
10-20-30-40-50
Sit-Ups

Alternate between movements

18 Minute Time Cap