Warm-up

2:00 bike, row, ski

3 Sets:

10 Sit-ups
10 Goblet squats
10 Samson lunges

Strength/skill

Clean

EMOM for 4 Minutes

2 @ 68%

EMOM for 3 minutes

2 @ 73%

EMOM for 4 Minutes

1 @ 78%

WOD

10 Minute AMRAP:

5 Front squats 155/105 – from the rack
12 DB Pull-throughs 50/35
10 Box jumps or Step-ups

Hybrid conditioing (5:30)

10 Minutes:

Row, meters

2 Minute Rest

5 Minutes:

Burpee box jump overs

2 Minute Rest

10 Minutes:

Bike, calories