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Warm-Up

2:00 bike, row, ski

3 Sets:

10 Goblet squats
:15 Goblet squat hold
50′ Halo monster walks
100 Meter jog

Strength/Skill

Back squat

12 minutes to build to a heavy single

WOD

18 Minute AMRAP:

5 KBS 70/53
7 Burpees
9 Wall Balls 20/14
18 Double-unders

Hybrid Conditioning (10:30)

For time:

80 Calorie bike
50 Wall balls
60 Calorie row
50′ Burpee broad jump
40 Calorie ski
50 Sit-ups

30 Miniute time cap