Warm-Up

2:00 bike, row, ski

3 Sets:

50′ Skipping high knees
10 PVC passthrough lunges
:15 HS or plank hold
10 Sit-ups

Strength/Skill

4 Sets:

HS walk x max distance or Wall walks x 3
Single arm KB front rack carry x 100 meters
Single arm DB row x 5/arm

WOD

4 Sets for max reps:

:30 Wall balls 20/14
Rest :30
:30 Hang power snatch 95/65
Rest :30
:30 Toes-to-bar
Rest :30