Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
10 Poneapple pickers
10 Goblet squats
10 Ring rows

Strength/Skill

Power clean

7-7-7-7

-Work at a weight that can be completed unbroken

WOD

1,000 Meter row
40 KBS 53/35
30 Front squats 135/95
40 KBS
40 Calorie bike

Hybrid Conditioning (5:30)

25 Minute AMRAP:

500 Meter row
10 Burpee broad jumps
20 Cal bike
20 Wall balls
500 Meter ski
20 KB deadlifts
400 Meter run