Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
:15 Plank/HS hold
10 Sit-ups

Strength/skill

4 Sets, not for time:

6 Bulgarian split squats/side
20 Banded leg curls
6 Turkish get-ups

WOD

For time:

21-15-9

Row/Ski calories
Toes-to-bar

Right into…

21-15-9

Row/Ski calories
Box jumps/step-ups 24/20

16 Minute time cap

Hybrid Conditioning

Every 10 minutes for 30 minutes:

400 Meter run
12 Box Jumps
800 Meter Ski/row
12 DB Walking lunges