Warm-up

2:00 bike, row, ski

3 Sets:

10 Samson lunges
:15 Jump rope
10 Hanging knee raises
10 Goblet squats

Strength/Skill

3 Rounds, not for time:

10 Back rack reverse lunges
3 High box jumps
12 V-ups or tuck-ups

WOD

3 Rounds for time:

30 Wall balls 20/14
50 Double-unders
30 Sit-ups

Hybrid Conditioning (10:30)

For time:

4,000 Meter row

Every 2:00 minutes, complete 5 burpees over the rower.