Warm-up

2:00 Bike, row, ski

3 Sets:

10 Banded good mornings
10 Pineapple pikers
:15 Jump rope
10 Ring rows

Strength/Skill

Deadlifts

12-10-8-6 @20X1

WOD

8 Sets for max reps:

:30 Double DB power cleans 50/35
:30 Rest
:30 Shuttle run x 25′
:30 Rest

Hybrid Conditioning (5:30)

Every 6 Minutes for 30 minutes:

500 Meter row
50′ Burpee broad jumps
20 Wall balls 14/10