Warm-up

2:00 bike, row, ski

3 Sets:

10 Goblet squats
10 Banded pull-aparts
10 DB floor press
10 Ring rows

Strength/Skill

5 Sets:

2-3 Bench press @ 90%
5 Supine barbell rows

WOD

4 Rounds for time:

10 Front squats 135/95
12/10 Deficit push-ups 45/35 lb plates
24 Double-unders

-Perform front squats from the rack

Hybrid Conditioning (10:30)

For time:

100 Calorie row
Every 2:00 complete 10 Bench press
(12:00 time cap)

Rest 2:00

Then,

3 rounds:

25 Wall balls 14/10
10 Calorie bike

Then,

400 Meter suitcase carry