Warm-Up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
:15 HS or plank hold
20 Banded pull-aparts

Strength/Skill

Shoulder Press

10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%

-Complete 5 DB rows per arm after each set.

WOD

3 Rounds for time:

15 Hang power cleans 115/75
15 Burpees over the bar

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Hybrid Functional Fitness Conditioning class

For time:

1 Mile run

60-40-20

Walking lunges
Sit-ups

2,000 Meter row