Warm-up

2:00 Bike, row, ski

3 Sets:

10 Ring rows
10 Sampson lunges
:15 Bar hang
:15 Jumps rope

Strength/Skill

3 Sets, not for time:

100 Meter Single KB front rack carry
10-15 Dips
10 DB rows/arm

WOD

20 Minute ARMAP:

4 T2B
8 Push-ups
16 Double-unders

Hybrid Conditioning (10:30)

10 Minute AMRPAP:

Row, meters

10 Minute AMRAP:

250 Meter ski
15 Push-ups

10 Minute AMRAP:

10 Calorie bike
100 Single-unders