Warm-up

2:00 bike, row, ski

3 Sets:

:15 HS or plank hold
10 Sampson lunges
10 Ring rows
10 Goblet squats

Strength/Skill

4 Sets, not for time:

10 Supine barbell rows
100 Meter D-ball carry

WOD

Choose one of the following:

“Cindy”

20 Minute AMRAP:

5 Pull-Ups
10 Push-ups
15 Air Squats

OR

“Mary”

20 Minute AMRAP:

5 Strict HSPU
10 Alternating Pistols
15 Pull-Ups

Hybrid Conditioning (10:30)

30 Minute AMRAP:

800 Meter row
100 Meter Dball Carry
12 DB lunges
30 Calorie bike
100 Meter Dball Carry
12 DB lunges
400 Meter run
100 Meter Dball Carry
12 DB lunges