Warm-up

2:00 bike, row, ski

2 Sets:

100 Meter jog
10 Bulgarian split squats/side
10 Banded good morning
10 Sit-ups

Strength/skill

4 Sets, not for time:

100 Meter D-ball carry
8 DB Romanian deadlift
10-15 V-ups

WOD

Ten rounds for time:

5 Toes-to-bar
15 Air squats
20 Double-unders

16 Minute time cap

Hybrid Conditioning 10:30

For time:

Run 400 meters
Ski 750 meters
75 Wall balls
Run 400 Meters

Rest 2 Minutes

Run 400 Meters
Row 750 Meters
200′ Walking lunge
Run 400 Meters