Warm-up

2:00 Bike, row, ski

3 Sets:

10 Banded good mornings
10 Walking lunges
:15 Plank or HS hold

Strength/Skill

Deadlifts

10-8-6-4 @20X1

WOD

5 Rounds for time:

6 Front squats 155/105 – from rack
8 Box jumps or step-ups 24/20
14 KBS 53/35

Hybrid Conditioning (5:30)

25 Minute AMRAP:

20 KBS
500 Meter row
20 Goblet squats
400 Meter ski
20 Box step-ups