Warm-up

2:00 bike, row, ski

3 Sets:

3 Inchworms
20 Plank shoulder taps
10 Single Arm Banded Lat Pulldowns(each arm)

Strength/skill

Snatch

EMOM for 4 Minutes

2 @ 68%

EMOM for 3 minutes

2 @ 73%

EMOM for 4 Minutes

1 @ 78%

WOD

EMOM for 15 Minutes (5 sets:)

Minute 1|3-5 D-ball over shoulder
Minute 2|10 DB walking lunges
Minute 3|10 Push press

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Hybrid Conditioning (5:30)

30 Minute AMRAP:

500 Meter row
100 Meter Dball carry 100/70
20 Calorie bike
100 Meter farmer carry 70/53
400 Meter ski
50′ DB walking lunges