Warm-up

2:00 Bike, row, ski

3 Sets:

10 Banded good mornings
10 PVC pass throughs
:15 Bar hang

Strength/Skill

Deadlifts

7-5-3-2 @20X1

WOD

14 Minute AMRAP:

7 Hang power snatch 75/55
21 Sit-ups
100 Meter Suitcase carry 70/53

Hybrid Conditioning (5:30)

25 Minute AMRAP:

400 Meter run
50′ Burpees broad jumps
20 Plate GTOH
800 Meter run
1,000 Meter row
50′ Burpee broad jumps
20 Plate GTOH
500 Meter row