Warm-up

2:00 bike, row, ski

3 Sets:

20 Mountain climbers
10 Banded OH tricep extensions
10 Banded good mornings
10 Double DB row

Strength/Skill

4 Sets:

10 Double DB deadlifts
7 Bench press @ 70%
10 Barbell row

WOD

15 Minute AMRAP:

5 Toes-to-bar
10 Wall balls 20/14
15 Russian KBS 53/35

Hybrid Conditioning (10:30)

30 Minute AMRAP:

200 Meter farmer carry
5:00 bike, calories
200 Meter farmer carry
5:00 Ski, calories
200 Meter farmer carry
5:00 Row, calories