GROUP WARMUP
2 sets – :30 ski 
5 dumbbell hang clean & jerk
100 meter run
5 Strict pull up 
5 push up 

MIXED MODAL TRAINING
For time:
800 meter run 
15/10 strict pull-up
15/10 push-ups 
400 meter run
10/7 strict pull-up
10/7 push-up
200 meter run
7/4 strict pull-up
7/4 push-up 
*Directly into
3 rounds of
300 meter ski
7 dual dumbbell hang power clean & jerk RX 50/35; M55+ 35/20
*heats of 8 every 15 minutes*

HAPPY BIRTHDAY TO PAMELA CUMMINGS!