Warm-up

2:00 bike, row, ski

3 Sets:

10 Pineapple pickers
50′ Skipping high knees
:15 bar hang

Strength/Skill

5 Sets:

Power clean

High hang + hang + ground

WOD

9 Minute AMRAP:

7 Toes-to-bar
7 Dealdifts

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

Hybrid conditioning (5:30)

5 Rounds:

2 Minute farmer carry
1 Minute rest

Then,

10 Rounds:

200 Meter run
1 Minute rest