Warm-Up

2:00 bike, row, ski

3 Sets:

10 Ring rows
10 Sit-ups
10 Walking lunges
10 KB deadlifts

Strength/Skill

Power clean

5-5-5-5-5

Work at a weight which can be performed unbroken, touch-n-go.

WOD

For time:

20 Burpees
20 V-ups
20 Deadlifts 225/155
20 V-ups
20 Box jumps or step-ups 24/20
20 V-ups
20 Burpees