Strength/Skill

Back Squats
1 x 10 @ 65%
2 x 10 @ 60%
1 x 10 @ 55%

Work

30s Push-ups
15s Rest
30s Jumping Squats / Squats
15s Rest
x 4 Rounds

THEN:
500m Run / 500m Row / 1000m Bike
For Time