Warm-up

2:00 bike, row, ski

2 Sets:

10 Halo squats
10 Ring rows
100 Meter jog
10 Pineapple pickers

Strength/Skill

5 Sets:

3 Hang power cleans + 3 Front squats

WOD

4 Rounds for time:

400 Meter run
5 Deadlifts @20X1
25 Sit-ups

-Choose a DL weight that can be completed unbroken throughout the workout. Record time, weight.

Hybrid Conditioning (5:30)

15 Minute AMRAP:

400 Meter run
25 Sit-ups
25 Wall balls 14/10

Rest 2 Minutes

15 Minute AMRAP:

Bike, calories