Warm Up: 1 Mile Bike @ moderate pace 

then 

3 Rounds 

• 5 Pull up/ Ring Row 

• 10 Push Up 

• 15 Air Squat 

Back Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
#5: 4 reps
*build to a moderate heavy 10 set
**attempt to add weight each set as reps go down 

3 rounds for time and consistency 

• 500m/400m Ski/Row 

• 10 burpees over db 

• 30 db snatch (hang)(30/20)