Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
:15 Plank/HS hold
10 Ring rows

Strength/skill

4 Sets, not for time:

8 Bulgarian split squats/side
8 Single arm DB rows/side
6 Turkish get-ups

-Split get-up reps between arms

WOD

12 Minute AMRAP:

250 Meter row/ski
25′ Walking lunges
20 Sit-ups
25′ Walking lunges

Hybrid Conditioning

Every 10 minutes for 40 minutes:

400 Meter row
100′ Burpee broad jumps
400 Meter run
20 Wall balls