2:00 Row/Ski/run@ Moderate Pace
1:00 Banded Good Mornings
1:00 Banded Pull Downs
1:00 Single Unders
2:00 Row/Ski/run @ Workout Pace

Wod
Run 5k OR Ski 5k OR Row 5k
Do one or two. if you do 2 really focus on pushing the pace of one of them and doing the other at a forever pace.

Short wod will posted if you want to get some crossfit in or use the rest of the time for open gym BUT focus on the 5k first.