Warm-up

2:00 bike, row, ski

2 Sets:

250 Meter row or ski
10 Halo squats
:20 Leaning rest on rings
:15 Bar hang

Strength/skill

4 sets, not for time:

5-10 Strict pull-ups/L-Pull-ups
Ring push-ups
100 Meter Dball carry

WOD

For time:

30 Back squats 225/155
2,000 Meter row or ski

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Hybrid conditioning (10:30)

20 Minute AMRAP:

250 Meter Row
200 Foot Farmer Carry 70/53

250 Meter Ski
100 Foot Plate Push (45/35lbs)
100 Foot Overhead Plate Walking Lunge (45/35lbs)