Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
10 DB floor press
10 Ring rows

Strength/skill

4 Sets, not for time:

10 Bulgarian split squats/side
10 Single arm DB rows/side
10 OH plate sit-ups

WOD

8 Rounds for time:

5 Box jump/step-overs 24/20″
3 Front squats 185/125 from the rack
7 DB bench press 50/35

Hybrid Conditioning (10:30)

30 Minute AMRAP:

500 Meter row
20 Goblet squats
400 Meter ski
10 Box jump/step-overs
20 Calorie bike
15 Floor press