Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
10 DB Seated good morning
10 Sit-ups

Strength/skill

4 Sets, not for time:

4 Bulgarian split squats/side
10 Prone banded hamstring curls
5 Single arm KB front squat/side

WOD

15 Minute AMRAP:

250 Meter row/ski
100 Meter single KB front rack carry 53/35
10 V-ups
100 Meter KB suitcase carry

Hybrid Conditioning (10:30)

15 Minute AMRAP:

Ski 250 Meters
50′ Sled push
50′ Burpee broad jump

Rest 2 minutes

15 Minute AMRAP:

Row 250 Meters
20 DB walking lunges
100′ Farmer carry
20 Wall balls