Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
10 Walking lunges
:15 HS or plank hold

Strength/Skill

10 Mintues to work on gymnastics skills of your choice

Examples:

:30 HS hold
5 Pull-ups
10 Pistols

or

10 Ring rows
10 Squats
10 Sit-ups

WOD

20 Minute ARMRAP:

15 KBS 53/35
15 Sit-ups
15 KB goblet step-ups 20″

Hybrid Conditioning (5:30)

2 Rounds for time:

500 Meter row
400 Meter run
20 Calorie bike
400 Meter run
400 Meter ski