Warm-up

2:00 bike, row, ski

3 Sets:

15 OH banded tricep extensions
100 Meter jog
20 Banded pull aparts
10 DB floor press

Strength/skill

Bench Press

12 reps @ 60%
9 reps @ 65%
7 reps @ 75%
5 reps @ 80%
2 reps @ 85%

Perform 8 DB rows/arm in between sets

WOD

3 Rounds for time:

8 Front Squats 155/105
12 Box jumps or step-ups
400 Meter run

Hybrid Conditioning (10:30)

For time:

1 Mile run
50 Wall balls 14/10
2,000 Meter row
50 Burpees