STRENGTH
Every 2:30, for 6 rounds, complete:
250 Meter Row/Ski/0.4 Mile Bike
3 Hang Power Snatch (increasing)

CONDITIONING
For time:
30-20-10 of:
American KB Swings (53/35)
15 Pull-Ups
30 Double/Single-Unders

Directly into…

10-20-30 of:
American KB Swings (53/35)
15 Handstand Push-Ups/Dips/Push-Ups
30 Double/Single-Unders

BURN! (9:30am)
AMRAP, in 20 minutes, of:
25 Calorie Ski
25 Calorie Row
25 Calorie Bike
50 Box Jumps (24/20)
100 Single Arm DB Push Presses (45/30)

3 rounds of:
1:00 DB Bench Press
1:00 Ring Rows (feet even with rig)
1:00 Push-Ups
1:00 Double/Single-Unders
*0:15 Rest between each exercise