Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass through lunges
10 Plate ground-topverhead
:30 Jump rope

Strength/skill

Snatch

EMOM for 4 Minutes

2 @ 65%

EMOM for 3 minutes

2 @ 70%

EMOM for 4 Minutes

1 @ 75%

WOD

Complete 5, 2 Minute AMRAPs:

10 DB facing burpees
10 Alternating DB snatch 50/35
20 Double-unders
Rest 1 minute between each. Pick up where you left off after each round

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Hybrid Conditioning

10:00 row, calories

Then,

3 sets:

30 Sit-ups
20 Burpees
100′ Single arm OH carry

Then,

10:00 bike, calories