Warm-Up

2:00 bike, row, ski

3 Sets:

3 Inchworms
10 Pineapple pickers
10 PVC pass though lunges

Strength/Skill

5 Sets:

5 Deadlifts @20X1
5 Box jumps

-Treat jumps as singles. Reset between each rep.

WOD

12 Minute AMRAP:

10 Hang power snatch 75/55
15 Wall balls
20 V-ups

Hybrid Conditioning (5:30)

Every 2:30 for 40 minutes (4 sets):

Station 1: 10 DB Bench Press + Bike or Row the Remainder

Station 2: 10 DB Box Step Ups + Bike or Row the Remainder

Station 3: 10 DB Rows + Bike or Row the Remainder

Station 4: 400 Meter Run

-Bike/row should be at a moderate pace