Warm-up

2:00 bike, row, ski

3 sets:

100 Meter jog
10 Air squats
10 Sit-ups
20 Banded pull-aparts

Strength/Skill

4 Sets, not for time:

10 Dips
100 Meter farmer carry
10 V-ups or tuck-ups

WOD

For time:

400 Meter run
21 Back squats 135/95
400 Meter run
15 Back squats
400 Meter run
9 Back squats