Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass through lunges
100 Meter jog
:15 Plank or HS hold
10 Halo squats

Strength/skill

High hang snatch @ 50-60%

3 reps EMOM for 8 minutes

WOD

4 Rounds for time:

400 Meter run
10 Front squats 135/95

Hybrid Functional Fitness Conditioning (6:30)

25 Minute AMRAP:

15 Calorie row
10 DB pull-throughs
10 Wall balls
10 Shuttle runs