WARM-UP:

3:00 row
3:00 banded monster walks (:45 each direction)
3:00 piriformis stretch on box (:90 each side)

SKILL:

For Time:
500m Row
100 Double Unders
20 Cal on Bike

WOD:

4 RFT (15:00)

200m Run
10 Push Press (135/105)
10 OHSQ

Cash-Out:
25 Sit-ups
25 V-ups
25 Hollow Rocks