Warm up: 500m run if it’s nice. Not nice, 20 jump squats, 10 squat thrust 

Mobility: side lunges, Ido portal squat warm up

http://youtu.be/lbozu0DPcYI
4 Rounds:

• 3 Front squat
• 12 DB curls 
• 12 KB walking lunges 
• 12 Ring rows 
• 100m ski 

Finish: nice outside run another 500, not nice outside 100 kettlebell half jumps and 6 sled push