Warm-Up

2 Minute Bike, Row, or Ski

Then,

3 Sets:

100 Meter Jog
5 Bottoms-up KB Press
10 Sit-ups
10 Pineapple pickers

Strength/Skill

3 sets, not for time:

10 Parallette pass throughs
100 Meter farmer carry
10 Ring push-ups

WOD

For time:

1,000 Meter row or ski
50 KBS 50/35
800 Meter run
50 Goblet squats
40 Calorie bike