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