Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded OH tri extension
10 DB floor press
10 Ring rows

Strength/Skill

Bench press

5-5-3-3-2-1-1-1

Build to a heavy single

WOD

15 Minute AMRAP:

15 Calorie row or ski
5/3 Strict pull-ups
10 Push-ups

Hybrid Conditioning (10:30)

For time:

800-400-200m run
30-20-10

Goblet lunge
Alternating DB snatch
Goblet squat
Sit-ups