Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Walking lunges
20 Banded pull aparts

Strength/skill

Bench Press
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%

Perform 10 DB rows/arm in between sets

WOD

15 Minute AMRAP:

5/3 Strict pull-ups
15 Sit-ups
10 Box jumps or step-ups 24/20

Hybrid Conditioning (10:30)

800 meter Run

50 Burpee Broad Jumps

100 Walking Lunges

800 meter row

30 Push-Ups (Hand Release)

100 Wallballs 14/10