Warm-up

2:00 Bike, row, ski

3 Sets:

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

Strength/Skill

Deadlifts

9-7-5-3 @20X1

WOD

15 Minute AMRAP:

20 Calorie row or ski
5 Power cleans
15 Burpees over-the-bar

-Choose a weight that can be completed unbroken

-Score = rounds, weight

Hybrid conditioning (5:30)

30 Minute AMRAP:

60 Calorie row
50 DB deadlifts
40 Wall balls
30 DB hang power cleans
20 Calories bike