Warm-up

2:00 bike, row, ski

3 Sets:

50′ Halo monster walk
10 Ring rows
10 Pineapple pickers
:15 Jump rope

Strength/Skill

5 Sets:

High hang power clean + Hang power clean + Power clean

WOD

9 Minute AMRAP:

21 Double-unders
7 Deadlifts

Choose a weight you can complete all seven reps unbroken throughout the entire workout.

Score = rounds, weight

Hybrid Conditioning (5:30)

2 Rounds for time:

1,000 Meter row
40 Wall balls 14/10
800 Meter run
40 KB deadlifts