Movement Prep:
Scapula Series

Warm-up:
2 Min Run/Row/Ski/Jump
7 Min Agility Course
2 Min Run/Row/Ski/Jump

Skill:
10 Min Kipping Progression

Conditioning:
20 Min AMRAP
Run or Row 200m
Max Unbroken Set of Pull-ups
Run or Row 200m
Max Unbroken Set of Push-ups