Warm-Up

2:00 bike, row, ski

2 Sets:

10 Walking lunges
10 Single banded lat pull downs
10 Sit-ups
:15 Bae hang

Strength/Skill

4 sets, not for time

5-10 D-ball over shoulder
100 Meter Suitcase carry
12 OH plate sit-ups

WOD

10 Minute AMRAP:

2 Toes-to-bar
2 Single DB box step-ups 20″ 50/35
4 Toes-to-bar
4 Single DB box step-ups
6 Toes-to-bar
6 Single DB box step-ups

Keep increasing each set by two reps until time expires

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Hybrid Conditioning (10:30)

25 Minute AMRAP:

500 Meter row

400 Meter run