Warm-up

2:00 bike, row, ski

2 Sets:

10 Ring rows
:15 Bar hang
50′ Halo monster walk
10 Sit-ups

Strength/Skill

3 Rounds, not for time:

12 Incline DB bench press
12 Single arm DB rows/arm
12 V-ups or tuck-ups

WOD

Complete 5, 3 minute AMRAPs:

10 Toes-to-bar
30 Double-unders
Max rep wall balls 20/14

Rest 1:00 between each

Hybrid Conditioning (10:30)

2 Rounds for time:

800 Meter run
1,000 Meter row
40 KBS
100 Meter farmer carry
20 Walking lunges
50 Air squats