Warm-up

2:00 bike, row, ski

3 Sets:

10-20 OH banded tricep extensions
10 Sit-ups
10 KB deadlifts

Strength/skill

Clean

EMOM for 4 Minutes

2 @ 65%

EMOM for 3 minutes

2 @ 70%

EMOM for 4 Minutes

1 @ 75%

WOD

12 Minute AMRAP:

15 Defecit push-ups
10 V-ups
5 Deadlifts

-Choose a weight which can be completed unbroken throughout the entire workout