Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
3 Inchworms
10 Bird dogs
10 Ring rows

Strength/skill

4 Sets, not for time:

100 Meter double KB front rack carry
8 DB Rows/arm
5-10 Parallette pass throughs

WOD

For time:

20 Burpee box jumps or step-overs 24/20
100 Air squats
1,200 Meter run

Hybrid Conditioning (10:30)

For time:

1,000 Meter row
50′ Burpee broad jumps
100 Air squats
1 Mile run