Warm-up

3:00 Bike, row, ski

3 sets:

10 Pineapple pickers
20 Banded pull-aparts
:15 HS or plank hold

WOD

EMOM for 4 minutes
Station 1 – 30 seconds of Assault Bike or Rowing
Station 2 – 30 seconds of KBS 70/53
Station 3 – 30 seconds of Burpees
Station 4 – Rest

When the running clock reaches 5:00, perform the following…

Every 3 minutes, for 15 minutes (5 sets):
-Number of calories completed during 30 second max effort
-Number of KBS completed during 30 second max effort
-Number of burpees completed during 30 second max effort