Warm up
SKI
1:00 easy @60-70% effort
:30 moderate @75-80%
1:00 easy
:30 moderate/fast @80-85%
1:00 easy
:30 fast @85-90%
then one round of
10 scap pull ups
10 kip to swings
5 push up to down dog
:30 tricep strech R/L

WOD
4 rounds
4x220/250m moderate/fast into 1:00 easy ski
rest 3 min bwn rounds

This is about building stamina for skiing and midbody/triceps

Accessory Work
3 rounds
10+10 single arm kb row
10+10 windmill @5/10kg plate
50+50m single arm farmers carrying @24/32kg
rest 1.5-2min bwn rounds

Cool down
2-3 min light cardio
2+2 min tricep strech
1+1 min forearm smash
1+1 min forearm streching