Warm-up

2:00 bike, row, ski

3 Sets:

:15 Jump rope
3 Inchworms
5-10 Push-ups

Strength/Skill

5 Sets:

2 Hang power cleans + 1 Power clean

WOD

7 Minute AMRAP:

250 Meter row or ski
10 Dips

Rest 2 Minutes

7 Minute AMRAP:

100 Meter farmer carry 70/53
40 Double-unders

Hybrid Conditioning (5:30)

2 Rounds for time:

1,000 Meter Ski
1,000 Meter row
40 Calorie bike