Warm-up

2:00 bike, row, ski

2 Sets:

20 Alternating shoulder taps
10 Goblet squats
100 Meter jog

Strength/Skill

3 Rounds, not for time:

100 Meter single KB front rack carry
12 Alternating pistols
5 Strict HSPU or Seated DB press

WOD

6 Rounds for time:

7 Front squats 155/105
10 Burpee box jumps/step-ups 24/20

Hybrid Conditioning (10:30)

4 Rounds for time:

400 Meter Run
15 Wall balls
250 Meter row
400 Meter ski