Warm-up

2:00 bike, row, ski

3 Sets:

10-20 OH banded tricep extensions
10 Sit-ups
100 Meter jog
100′ Pec walk

Strength/skill

3 Sets, not for time

Accumulate :15-:30 L-sit/L-hang
10-12 DB Bench press
10 Alternating pistols

WOD

15 Minute AMRAP:

400 Meter run
12 Deficit Push-ups
24 Wall balls

---

Hybrid Conditioning (10:30)

3 Rounds:

800 Meter run
20 Wall balls
10 Burpees
Rest 1 minute after each round