Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded good mornings
:15 Bar hang
10 Goblet squats

Strength/skill

Clean

EMOM for 4 Minutes

2 @ 65%

EMOM for 3 minutes

2 @ 70%

EMOM for 4 Minutes

1 @ 75%

WOD

9 Minute AMRAP:

10 Toes-to-bar
5 Deadlifts

-Choose a DL weight that can be completed unbroken throughout the workout.

-Score = rounds, weight

Hybrid conditioning (5:30)

25 Minute AMRAP:

1,000 Meter row
800 Meter run
100′ Burpee broad jumps
800 Meter run
20 Box jumps or step-overs