Warm-Up

2:00 bike, row, ski

2 Sets:

200 Meter run
5 Down ups
10 Air squats
5 Kettlebell deadlifts

Strength/Skill

Clean

EMOM for 5 minutes

1 @ 80%

EMOM for 3 minutes

1 @ 85%

EMOM for 2 minutes

1 @ 90%

WOD

8 Minute AMRAP:

10 Burpees over the bar
10 Hang power cleans 95/65

Warm-Up

2:00 bike, row, ski

2 Sets:

200 Meter run
5 Down ups
10 Air squats
5 Kettlebell deadlifts

Strength/Skill

Clean

EMOM for 5 minutes

1 @ 80%

EMOM for 3 minutes

1 @ 85%

EMOM for 2 minutes

1 @ 90%

WOD

8 Minute AMRAP:

10 Burpees over the bar
10 Hang power cleans 95/65

Hybrid Conditioning

40 Minute AMRAP:

10 Dumbbell Push Press
25′ Burpee broad jumps
400 Meter run
10 Dips
20 Kettlebell swings
400 Meter Run
10 Double Dumbbell rows
20 Dumbbell box step ups
400 Meter Run