Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
20 Plank shoulder taps
10 Samson lunges

Strength/Skill

3 Sets, not for time:

25′ DB walking lunge
14 Incline DB bench press
5-10 Strict supine pull-ups

WOD

15 Minute AMRAP:

500 Meter row
10 Burpees
10 KBS 70/53

Hybrid Conditioning (10:30)

21-18-15-12-9-6-3

KBS 53/35
Bike, calories
100 Meter farmer carry 53/35

30 Minute time cap