Warm-up

2:00 bike, row, ski

3 Sets:

8 Reverse snow angels
:15 Bar hang
6 Dynamic scorpions

Strength/Skill

4 Sets:

24 (12 per) Alternating top down DB bench
10 Single arm DB rows/arm
10 Single arm OH walking lunges

-Alternate arms each set of lunges

WOD

12 Minute AMRAP:

5/3 Strict pull-ups
10 V-ups
15 Hand release push-ups

Hybrid Conditioining (10:30)

25 Minute AMRAP:

250 Meter ski
20 Walking lunges
10 Cal bike
10 V-ups
250 Meter row