Warm-up

2:00 bike, row, ski

3 Sets:

10 Walking lunges
50′ Skipping high knees
50′ Running high knees
50′ Halo monster walk, right
50′ Halo monster walk, left

Strength/skill

High hang clean @ 50-60%

3 reps EMOM for 8 minutes

WOD

4 Rounds for time:

10 Double DB clean to OH 50/35
10 Toes-to-bar
10 Box jumps or step-ups 24/20

Hybrid Conditioning (5:30)

2 Rounds for time:

50 Calorie bike
50 Alternating DB ground to OH
50 Sit-ups