Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
10 KB deadlifts
10 Sit-ups
:15 Bar hang

Strength/skill

3 Rounds, not for time:

6 Supinated barbell rows
24 Top down alternating DB bench press
Max HS or plank hold

WOD

20-15-10 reps for time of:

Toes-to-bar
Alternating DB snatch 50/35
Burpees

Hybrid Conditioning (5:30)

25 Minute AMRAP:

3-6-9-12 etc…

Bike, calories
Burpees
KBS 50/35