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

6 reps @ 70%
5 reps @ 75%
4 reps @ 80%
2 reps @ 85%
2 reps @ 90%

Perform 5 DB rows/arm in between sets

WOD

15 Minute AMRAP:

500 Meter row or 400 meter ski
15 Push-ups
10 Toes-to-bar

Hybrid Conditioning (10:30)

For time:

800 Meter run

30-20-10

Sit-ups
Walking lunges

800 Meter run

200 Meter farmer carry

800 Meter run