Warm-Up

2:00 bike, row, ski

3 Sets:

10 PVC pass through lunges
:15 Bar hang
10 Pineapple pickers

Strength/Skill

Snatch

EMOM for 5 minutes

1 @ 78%

EMOM for 3 minutes

1 @ 83%

EMOM for 2 minutes

1 @ 88%

WOD

4 Sets for max reps:

:30 Wall balls
:30 Rest
:30 T2B
:30 Rest
:30 Double DB clean to push jerk 50/35
:30 Rest

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Hybrid Conditioning

10 Minute AMRAP:

400 Meter run
50′ Sled push

Rest 2 minutes

10 Minute AMRAP:

500 Meter ski
20 Wall balls 20/14

Rest 2 minutes

10 Minute AMRAP:

20 Calorie bike
20 Plate-to-overhead