A. Overhead squat – Work up to a heavy set of 3.
B. 3 max effort sets of Sots press.
C. With a partner: For 3 rounds, alternate 500 m rows (3 rows each). We’re looking for roughly 1:1 rest time, so choose your partner accordingly.
Here’s some good advice on how to prep for the Prairie Throwdown competition, from CrossFit Winnipeg.