Warm-up

2:00 bike, row, ski

3 Sets:

10 Banded good mornings
100 Meter jog
10 Sit-ups
10 DB floor press

Strength/skill

EMOM for 8 minutes

Clean x 2 reps @ 75%

WOD

5 Rounds for time:

10 Deadlifts 185/125
10 Dips
10 Box jumps/step-ups 24/20

Hybrid Conditioning (5:30)

For time:

1 Mile run

60-40-20

KBS 53/35
Air squats

2,000 Meter row