Warm-up

2:00 bike, row, ski

2 Sets:

10 DB floor press
10 Alternating box step downs
10 Ring rows
10 Sit-ups

Strength/Skill

3 Rounds, not for time:

Max time Hollow/tuck hold
10 Alternating pistols
5-10 Strict supine pull-ups

WOD

8 Minute AMRAP:

42 Double-unders
12 DB bench press 50/35

Rest 2 Minutes

8 Minute AMRAP:

10 Toes-to-bar
20 Lunges

Hybrid Conditioning (10:30)

3 Rounds for time:

800 Meter run
500 Meter row
100 Meter farmer carry
50′ DB lunges
15 Wall balls

30 Minute time cap