Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
10 Banded OH tricep extensions
10 Goblet squats
10 Ring rows

Strength/Skill

4 Sets:

14 Alternating pistols
4-5 Bench press @ 80%
6 Barbell row

WOD

4 Rounds for time:

400 Meter run
25 Wall balls 20/14

Hybrid Conditioning (10:30)

Two rounds for time:

800 Meter run
50 Wall balls 14/10
1,000 Meter row