Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
10 Sampson lunges
5 Bottoms up KB press
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5-5 70%

WOD

15 Minute ARMAP:

5 Strict pull-ups
10 Push-up to DB pull throughs 50/35
20 Sit-ups

Hybrid Conditioning (10:30)

Every 2 minutes, for 20 Minutes:

Station 1: 10 Calorie Bike sprint
Station 2: 20 Russian Kettlebell Swings