Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass through lunges
:15 Bar hang
10 Pineapple pickers

Strength/skill

Hang power snatch

5-5-5-5-5 Weight by feel

WOD

For time:

20 Cal bike
30 Sit-ups
20 Deadlifts 225/155
30 Sit-ups
20 Deadlifts
30 Sit-ups
20 Box jumps or step-ups 24/20″

Hybrid conditioning (5:30)

10 Minute AMRAP:

400 Meter run
50′ Sled push

Rest 2 minutes

10 Minute AMRAP:

500 Meter ski
20 Wall balls 20/14

Rest 2 minutes

10 Minute AMRAP:

20 Calorie bike
20 Plate-to-overhead