5 min dynamic warmup and 2 warm up sets of:
0.02mile sprint on curve @70% then 90% effort

THEN

3 sets of:
0.03m sprint on curve (record fastest speed)
and
8-10pulls on rower (record highest wattage)
and
8-10pulls on ski erg (record highest wattage)

score= (speedx100) + wattage + wattage

22mins