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

8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%
1 reps @ 90%

Perform 6 DB rows/arm in between sets

WOD

5 sets for max reps:

:30 Strict Supine pull-ups
:30 Rest
:30 Dips
:30 Rest
:30 DB walking lunges 50/35/arm
:30 Rest

Hybrid Conditioning (10:30)

2 Rounds for time:

800 Meter run
50 Walking lunges
1,000 Meter row
200 Meter farmer carry