Warm-Up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
3 Inchworms
10 Pineapple pickers
:15 Jump rope

Strength/Skill

Clean

EMOM for 5 minutes

1 @ 78%

EMOM for 3 minutes

1 @ 83%

EMOM for 2 minutes

1 @ 88%

WOD

12 Minute AMRAP:

5 Hang power snatch 95/65
10 Front squats 95/65
20 Double-unders

Hybrid Conditioning (5:30)

10 Minute AMRAP:

400 Meter run
50′ Sled push

Rest 2 minutes

10 Minute AMRAP:

500 Meter ski
20 Wall balls 14/0

Rest 2 minutes

10 Minute AMRAP:

20 Calorie bike
20 Plate-to-overhead