Warm Up:

Old Man

150m Ski

10 DB Plank Shifts

10 DB DL (1 DB tall ways)

10 Bike Cal

5mins

Strength:

OTM -Alt x10

100’ Farmer Handles

10 OH KB Sit Ups

“Sunken Ghost Ship”

E6M x3

15-12-9

Echo Bike

KB Goblet Squat (H)
CrossFit.com

Extras:

5 min Bike Erg 

-Recovery effort