Warm-up

2:00 Bike, row, ski

3 Sets:

10 Banded good mornings
10 Walking lunges
:15 Bar hang

Strength/Skill

Deadlifts

8-6-4-3 @20X1

WOD

5 Rounds for time:

100 Meter suitcase carry 70/53
10 Toes-to-bar
100 Meter suitcase carry
3 Hang power cleans

-Choose a weight that can be completed unbroken

-Score = rounds, weight

Hybrid conditioning (5:30)

0-8:00
800 Meter Run
Max Calorie Row, Bike or Ski

At the 8:00 mark…

4 Minute Row, Bike or Ski – moderate pace

At the 12:00 mark…

12:00-18:00
800 Meter Run
Max Calorie Row, Bike or Ski

At the 20:00 mark…

4 Minute Row, Bike or Ski – moderate pace