Warm-up

2:00 bike, row, ski

3 Sets:

10 Halo Squats
10 PVC pass throughs
:15 Plank or HS hold

Strength/Skill

6 Sets:

Hang power snatch + power snatch

WOD

For time:

20-15-10-5
Toes-to-bar
40-30-20-10
Wall balls

Hybrid Conditioning (5:30)

Every 4 minutes, for 24 minutes (3 sets):

Station 1: 100 Foot Double Kettlebell Overhead Carry + 400 Meter Run
Station 2: 30 Double Unders + 500 Meter row