Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
20 Banded pull-aparts
10 Pineapple pickers
10 Ring rows

Strength/skill

3 sets, not for time:

100 Meter Farmer carry
10-15 Dips
10 Single arm DB rows

WOD

3 Rounds for time:

400 Meter run
15 Burpees
20 KBS 53/35