Warm-Up

2:00 bike, row, ski

3 Sets:

10 Walking lunges
10 Ring rows
10 Sit-ups

Strength/Skill

5 sets:

100 meter double-KB front rack carry
Accumulate :30 HS or plank hold

WOD

For max reps:

6 Minute AMRAP:

50 air squats
Max pull-ups

4 Minute AMRAP:

30 box step-ups 24/20
Max toes-to-bar

2 Minute AMRAP:

Max-calorie row or ski

-Rest 1 minute between each AMRAP.
-Each time you drop off the bar, return to the first movement
-Score = pull-ups, T2B, calories