Warm-Up

2:00 Bike, Row, Ski

3 Rounds:

100 Meter Jog
10 Pineapple Pickers
10 Halo Monster Walks
10 Mountain Climbers

Strength/Skill

Shoulder Press

5@65%
4@70%
3@75%
1@85%
1@90%
1@95-100+%
1@100+%

WOD

Every 6 minutes, for 18 minutes (3 sets) for times:

400 Meter Run
15 KBS 53/35
10 Box Jumps or Step-Ups 24/20

Score = Slowest time of the 3 sets