Warm-up 2:00 bike, row, ski 3 Sets: 10 Ring rows10 Walking lunges20 Banded pull aparts Strength/skill Bench Press10 reps @ 60%8 reps @ 70%6 reps @ 75%4 reps @ 80%2 reps @ 85% Perform 10 DB rows/arm in between sets WOD 15 Minute AMRAP: 5/3 Strict pull-ups15 Sit-ups10 Box jumps or step-ups 24/20 Hybrid Conditioning...Read More