Warm-up 2:00 bike, row, ski 3 Sets: 10 DB Floor press10 DB row/arm (light)10-20 Banded OH tricep extensions Strength/skill Bench press 5 65%3 70%3 75%2 80%1 85%1 90%1 95%1 100+%1 100+% WOD 5 rounds for time: 15 Push-ups20 Sit-ups40 Double-unders Hybrid conditioning 3 Rounds for time: 400 Meter medicine ball run15 Push-ups800 Meter ski30 Sit-upsRead More