Warm-Up

2 Minute Bike or Row

3 Sets:

10 Air squats
:15 Squat hold
10 Pineapple pickers
:15 Plank or HS hold

Strength/Skill

EMOM for 30 Minutes

Station 1 KB Goblet squat x 7 70/53
Station 2 Single arm farmer carry x 100 meters 70/53
Station 3 Row x :30 Max calories

Score = row calories
Switch farmer carry arm at half way