Warm-up

2:00 bike, row, ski

3 Sets:

:15 HS or plank hold
10 PVC pass throughs
100 Meter run
10 Pineapple pickers

Strength/Skill

EMOM for 9 Minutes

High hang snatch x 3 reps

WOD

4 Rounds for time:

400 Meter run
20 Russian KBS 70/53

Hybrid Conditioning (5:30)

30 Minute AMRAP:

Every 5 Minutes for 30 minutes:

Station 1:
400 Meter run
20 Wall balls 14/10

Station 2:
400 Meter ski
20 Russian KBS