Warm-up

2:00 bike, row, ski

3 Sets:

10 Ring rows
50′ Halo monster walk
50′ Skipping high knees

Strength/Skill

Clean

Every 2 minutes for 10 minutes

Set 1 – 3 reps @ 74-79%
Set 2 – 3 reps @ 74-79%
Set 3 – 2 reps @ 84-89%
Set 4 – 1 rep @ 89-94%
Set 5 – 1 rep @ 94-100+%

WOD

5 Rounds for time:

7 Deadlifts 225/155
10 Deficit push-ups 54/35 plates
20 Sit-ups

Hybrid conditioning (5:30)

Every 6 minutes, for 24 minutes (4 sets of):

Odd Sets:

400 Meter Run
400 Meter Row OR 20 Calorie Bike
400 Meter Run

Even Sets:

400 Meter Row OR 20 Calorie Bike
400 Meter Run
400 Meter Row OR 20 Calorie Bike