Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
10 DB floor press
10 Rign rows

Strength/Skill

5 Sets:

10 Bench press
10 Wide grip barbell row

WOD

16 Minute AMRAP:

30 Calorie row
15 Push press 95/65
10 Box jumps or step-ups 24/20