Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 Ring rows
:15 Bar hang
5 Bottoms up KB press/arm

Strength/Skill

5 Sets:

2 Hang cleans + 2 Cleans

WOD

Complete 5, 3 minute AMRAPS:

250 Meter row
10 Push press 75/55
Toes-to-bar x max reps

Rest 1 minute between each

Hybrid Conditioning (5:30)

For time:

4,000 Meter row

Every 2:00 minutes, complete 5 burpees over the rower.