Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass through lunges
10 Banded good mornings
:30 Plank or HS hold

Strength/Skill

Deadlift

14-12-10-8 @20X1

WOD

7 Minute AMRAP:

10 Power snatch 95/65
10 Burpees over the bar

Rest 2 minutes

7 Minute AMRAP:

10 Calorie bike
10 OH plate sit-ups 25/15

Hybrid Conditioning (5:30)

2 Rounds for time:

800 Meter run
1,000 Meter row
40 KBS
100 Meter farmer carry
20 Walking lunges
50 Air squats