Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Ring rows
10 Goblet squats
10 DB floor press

Strength/Skill

4 Sets:

8 Incline DB bench press @31X1
8 Supine barbell rows
5 Bulgarian split squats/side

Try to increase form last week

WOD

15 Minute AMRAP:

500 Meter row or 400 ski
25 Wall balls 20/14

Hybrid Conditioning (10:30)

30 Minute AMRAP:

800 Meter run
25 Wall balls
1,000 Meter ski
50′ Burpee broad jumps