Warm-Up

2:00 bike, row, ski

3 Sets:

:30 Jump rope
10 Sampson lunges
5 Bottoms up KB press
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5-5 70%

WOD

17 Minute AMRAP:

400 meter run
20 KBS 53/35
30 Double-unders
20 Sit-ups

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Hybrid Conditioning

2 Rounds for time:

1,500 Meter row
40 Sit-ups
800 Meter run
40 KBS