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 @ 70%

EMOM for 3 minutes

1 @ 75%

EMOM for 3 Minutes

1 @ 80%

WOD

3 Rounds for time:

15 Push press 95/65
400 Meter run

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Hybrid Conditioning (5:30)

For time:

800 Meter run

30-20-10

Sit-ups
Walking lunges

800 Meter run

200 Meter farmer carry

800 Meter run