Warm-up

1 set:

2:00 bike or ski (slow pace)

25-ft down and back:

Bear crawl (down)
Walking lunges (back)
Inchworm
Burpee broad jump

1 set:

1:00 bike or ski (moderate pace)

10 scap pull-ups
20 plank shoulder taps

WOD

Every 90 Seconds for 24 minutes (4 Sets):

Station 1 – 10 Box jumps or step-ups
Station 2 – 3 Rope climbs
Station 3 – 15 Calorie Ski
Station 4 – 100 Meter double KB front rack carry