Warm-up

2:00 bike, row, ski

3 Sets:

50′ Halo monster walk
10 DB Floor press
10 Ring rows

Strength/skill

4 Sets, not for time:

:10-:15 Single leg L-sit/side
10 Wide grip barbell row
10 DB incline bench press

WOD

15 Minute AMRAP:

10 Single arm KB front squats 53/35
10 Burpees
10 V-ups

-Split FS between arms as needed

Hybrid Conditioning

30 Minute AMRAP:

Ski 250 Meters
20 walking lunges
Run 400 Meters
Row 250 Meters
25′ Burpee broad jumps
20 Wall balls