Warm-up

2:00 bike, row, ski

3 Sets:

:15 Jump rope
10 Ring rows
5 Bottom sup KB press
10 Walking lunges

Strength/Skill

3 Sets, not for time:

100 Meter D-ball carry
10 Incline DB bench press
10 Single arm DB rows/arm

WOD

15 Minute AMRAP:

7 Single DB push press, right
7 Single DB push press, left 50/35
20 Sit-ups
40 Double-unders

Hybrid Conditioning (5:30)

For time:

1 Mile run
25 Sit-ups
15 Burpees
2,000 Meter row
25 Sit-ups
15 Burpees

30 Minute time cap