Warm-up

2:00 Bike, row, ski

3 Sets:

10 Ring rows
20 Shoulder taps
10 KB deadlifts
3 Inchworms

WOD

EMOM for 30 minutes (5 sets):
Station 1: 10 Burpees over the bar
Station 2: 5 Supine barbell rows
Station 3: 1-3 Wall walks
Station 4: 8 Strict shoulder press
Station 5: 5 D-ball over the shoulder
Station 6: Rest

Hybrid Conditioning (10:30)

1 Mile run
15 Burpees
1,000 Meter row
30 DB walking lunges
1,000 Meter ski
60 Wall balls 14/10
40 Calorie bike