Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
:30 Jump rope
10 Sit-ups

Strength/Skill

Shoulder Press

10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
4 @ 75%

-Complete 5 DB rows per arm after each set.

WOD

5 Rounds for time:

10 Power snatch 75/55
30 Double-unders
10 DB pull throughs 50/35

Hybrid Conditioning (5:30)

30 minute AMRAP:

400 Meter Run or 500 Meter Row
40 Air Squats
200 Foot Farmer Carry
400 Meter Run or 500 Meter Row
40 Bodyweight Walking Lunges
100 Foot Plate Overhead Carry
400 Meter Run or 500 Meter Row
40 Jumping Lunges
50 Foot Burpee Broad Jump