Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Ring rows
10 PVC pass through lunges
:15 Bar hang

Strength/Skill

EMOM x 7 minutes

High hang snatch x 3 reps 50-60%

WOD

5 Sets for max reps:

:30 Pull-ups
:30 Rest
:30 Bike, calories
:30 Rest
:30 KBS 70/53
:30 Rest

Hybrid Conditioning (5:30)

25 Minute AMRAP:

400 Meter run
25′ Burpees broad jumps
25′ Walking DB lunges
15 Calorie bike
200 Meter farmer carry
250 Meter row