Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 KB deadlifts
10 Sit-ups
10 Double DB rows

Strength/skill

3 Rounds, not for time:

8 Supinated barbell rows
20 Top down alternating DB bench press
12 V-ups or tuck-ups

WOD

10 down to 1 reps for time:

KBS 70/53
Box jumps or step-ups 24/20

Hybrid Conditioning (10:30)

5 x 4:00 on/1:00 off

10 KBS 70/53
6 Burpee box jumps or step-ups
Max calorie bike