Warm-up

2:00 bike, row, ski

3 Sets:

10 Bulgarian split squats/side
10 Banded pull-aparts
10 DB floor press
10 Ring rows

Strength/Skill

4 Sets:

3-4 Bench press @ 85%
5 Barbell row

WOD

12 Minute AMRAP:

5 DB man makers 50/35
10 Alternating pistols
20 Double-unders

Hybrid Conditioning (10:30)

2 Rounds for time:

500 Meter row
400 Meter run
1 Minute rest
20 KB deadlifts
20 Calorie bike
10 Plate burpees
1 Minute rest
20 Step-ups
20 Walking lunges
200 Meter run
1 Minute rest

35 Minute time cap