Warm-up

2:00 bike, row, ski

3 Sets:

50′ Halo monster walk
:15 Bar hang
10 DB pull throughs

Strength/skill

4 sets, not for time:

3 Broad jumps x max distance
10 Dips
3 Weighted strict pull-ups

WOD

4 Sets for max reps:

:30 Double-unders
:30 Rest
:30 D-ball over shoulder 100/70
:30 Rest
:30 Bike, calories
:30 Rest

Hybrid Conditioning (10:30)

30 Minute AMRAP:

400 Meter run
20 Claorie bike
400 Meter run
20 Wall balls 14/10