Warm-up

2:00 bike, row, ski

3 Sets:

10 DB Floor press
10 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-ups
20 Sit-ups
40 Double-unders

Hybrid conditioning

3 Rounds for time:

400 Meter medicine ball run
15 Push-ups
800 Meter ski
30 Sit-ups