Warm-up

2:00 bike, row, ski

3 Sets:

:30 Jump rope
3 Inchworms
:15 Plank or HS hold
10 Ring rows

Strength/skill

Deadlift

9-7-5-3 @20X1

Try to increase weight from last week

WOD

10 Minute AMRAP:

5 Power snatch 95/65
10 Burpees over the bar
20 Double-unders

---

Hybrid functional fitness conditioning workout

Every 10 minutes for 40 minutes:

500 Meter row
200′ Burpee broad jumps
400 Meter run
20 Wall balls