Warm-up

2:00 bike, row, ski

3 Sets:

100 Meter jog
3 Inchworms
10 Ring rows

Strength/skill

4 Sets, not for time:

100 Meter D-ball carry
6 DB Rows/arm
Max time HS hold
1-3 Rope climbs

WOD

Complete 6 rounds for time:

5 DB hang power clean, right 50/35
5 DB hang power clean, left
10 Single DB box step-ups 20″
10 DB pull throughs

Hybrid Conditioning (10:30)

30 Minute ARMAP:

10 Calorie row
10 DB box setp-ups
10 Calorie bike
10 DB pull throughs
10 Calorie ski
10 Sit-ups