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Warm-up

2:00 bike, row, ski

2 Sets:

200 Meter jog
20 Plank shoulder taps
20 Walking lunges
10 Ring rows

Strength/skill

Clean

EMOM for 4 Minutes

2 @ 73%

EMOM for 3 minutes

1 @ 77%

EMOM for 3 Minutes

1 @ 83%

WOD

For time:

400 Meter farmer carry

Then, 3 sets
12 Box jumps or step-ups 24/20″
12 DB Pull-throughs 50/35

Then,

40 Calorie bike