Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
10 Sit-ups
10 Ring rows
10 DB floor press

Strength/skill

4 Sets, not for time:

75′ DB walking lunges
6 Barbbell rows
10 V-ups or tuck-ups

WOD

8 Minute AMRAP:

10 DB Bench press 50/35
100 Meter famer carry 70/53

Rest 2 Minutes

8 Minute AMRAP:

10 Burpees over the bar
10 Hang power snatch 75/55

Hybrid Conditioning (10:30)

30 Minute AMRAP:

1,000 Meter row
20 DB floor press
100 Meter farmer carry