For time:
30-20-10 reps of –
Row calories
Burpees to a target

go directly into…

50-25-15 reps of –
Double unders (singles 100-50-30)
Ski erg (calories)

20 minute time cap 
Heats of 7 every 12 mins  

Midline:
3 sets
8 each way stir the pot
10 ab wheel roll outs

Competing in the CrossFit Open? Check out our Open Prep Course schedule: https://verostrength.com/open-prep-course/