Warm-Up

2:00 bike, row, ski

3 Sets:

25′ Samson lunges
25′ Running high knees
25′ Skipping high knees

Strength/Skill

Hang clean

Every 2 minutes for 10 Minutes:

3 @ 75%

WOD

4 Rounds for time:

7 DB push press/arm 50/35
14 V-ups
21 Single DB box step-ups 20″

Hybrid Conditioning (5:30)

3 Rounds

500 Meter row/ski
100 Meter farmer carry
25 Sit-ups
400 Meter run
50′ Burpee broad jumps
40 Air squats