Warm-up

2:00 bike, row, ski

3 Sets:

10 Goblet squats
10 DB shoulder press
10 Ring rows
:15 Jumps rope

Strength/skill

Clean

Every 2 minutes for 12 minutes

Set 1 – 3 reps @ 75%
Set 2 – 2 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 1 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 100+%

WOD

EMOM for 14 minutes:

Station 1|5 Shoulder-to-overhead
Station 2|:30 Max rep double-unders

Score = weight, # of double-unders

Hybrid Conditioning 5:30

8 Minute AMRAP:

200 Meter run
50′ Sled push

Rest 2 minutes

8 Minute AMRAP:

10 Calorie bike
100 Meter farmer carry

Rest 2 minutes

8 Minute AMRAP:

250 Meter row
20 Goblet squats