Warm-up

2:00 bike, row, ski

3 Sets:

10 Box step downs
10 Banded OH tricep extensions
10 Banded good mornings
10 Double DB row

Strength/Skill

4 Sets:

10 Alternating pistols
5 Bench press @ 75%
8 Barbell row

WOD

12 Minute AMRAP:

250 Meter row/ski
7 Front squats 155/105

Hybrid Conditioning (10:30)

Two rounds for time:

800 Meter run
50′ Walking lunges
1,000 Meter row
50′ Burpee broad jumps