Warm-up

2:00 bike, row, ski

3 Sets:

10 Sit-ups
:15 Bar hang
10 Ring rows
10 Pineapple pickers

Strength/skill

EMOM for 7 minutes:

2 Hang snatch + 1 snatch

WOD

12 Minute AMRAP:

10 Ground-to-overhead 95/65
10 Toes-to-bar
10 Box jumps or step-ups

Hybrid Conditioning (5:30)

For time:

100 Calorie row
Every 2:00 complete 10 Bench press
(12:00 time cap)

Rest 2:00

Then,

3 rounds:

25 Wall balls 14/10
10 Calorie bike

Then,

400 Meter suitcase carry