Warm-up

2:00 bike, row, ski

3 Sets:

50′ Halo monster walk
:15 HS hold or plank
50′ skipping high knees

Strength/skill

4 sets, not for time:

3 Broad jumps x max distance
10 Ring push-ups
5 Weighted strict pull-ups

WOD

4 Rounds for time:

15 Row or ski, calories
10 Front squats 155/105

Hybrid conditioning (10:30)

Every 3:00, for 30 Minutes:

Station 1: 400 Meter Run
Station 2: 500/450 Meter Row