Warm-up

2:00 bike, row, ski

then,

25-ft down and back:

Bear crawl (down)
Samson lunges (back)
Spiderman crawl
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump

Strength/Skill

Complete 5 sets:

1 Clean + 3 Hang cleans + 3 Front squats

-Choose a weight that can be completed unbroken.

WOD

For time:

50/45 Bike, calories
40 Double-unders
30 Deadlifts 185/125
40 Double-unders
50 Wall balls 20/14