Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Sampson lunges
20 Mountain climbers

Strength/Skill

4 Sets:

20 Banded leg curls
8 Single arm DB rows/arm
10 Double DB lunges (farmer carry)

WOD

Complete 3 rounds for max reps:

1:00 Bike, calories
:45 Rest
1:00 Burpees to a plate
:45 Rest
1:00 Plate GTOH
:45 Rest
1:00 DB pull throughs
:45 Rest

Hybrid Conditioning (10:30)

25 Minute AMRAP:

30 Calorie bike
30 Wall balls 14/10
30 Calorie Row
30 DB pull throughs 35/25