Warm-up

2:00 bike, row, ski

2 Sets:

10 Alternating DB press
10 Ring rows
100 Meter jog
10 Pineapple pickers

Strength/Skill

5 Sets:

3 Hang power cleans + 3 Push jerks

WOD

Every 3 Minutes for 8 rounds:

250 Meter Row or ski
5 Burpee box jump/step-overs 24/20

-Record slowest rounds

Hybrid Conditioning (5:30)

30 Minute AMRAP:

12 Cal bike, row, ski
10 Goblet squats
10 KB deadlifts
200 Meter run
15 Wall balls
Rest 1 minute after each round