Warm-up

2:00 bike, row, ski

3 Sets:

10 Box step-downs
3 Inchworms
10 Ring rows

Strength/skill

4 Sets, not for time:

50′ DB walking lunges
8 Barbbell rows
Max time hollow hold/tuck hold

WOD

Complete 3 rounds for time:

30 Cal Row or ski
7 Front squats 135/95
30 Sit-ups
7 Front squats

-perform squats from the rack

Hybrid Conditioning (10:30)

For time:

40 Cal bike
40 KBS
400 Meter farmer carry
30 Cal bike
30 KBS
300 Meter farmer carry
20 Cal bike
20 KBS
200 Meter farmer carry
10 Cal bike
10 KBS
100 Meter farmer carry