Warm-up

2 Minute Bike, Row, or Ski

3 sets:

10 Sampson lunges
10 DB strict press
:20 Plank or HS hold

Strength/Skill

D-ball carry x 100 meters
Strict HSPU or seated BB press x 5

WOD

3 Rounds for reps:

1:00 Bike for calories
Rest :30
1:00 Push press 75/55
Rest :30
1:00 Sit-ups
Rest :30