Warm-Up

3 Sets:

500 Meter Row or 20 Cal Bike

Then,

3 Sets:

10 Pineapple Pickers
10 Sit-Ups
50 Meter Skipping High Knees
50 Meter Jog

Strength/Skill

Deadlift

10-8-8-6-4

Try to increase weight from last week.

WOD

10 Minute AMRAP:

3 Power Cleans 195/130
100 Meter Run
5 Burpees
100 Meter Run