Warm-up

400 meter jog – slow

1 set:

2:00 bike – medium
10 pineapple pickers
5 inchworms

1 set:

1:00 bike – fast
20 banded good mornings
5 dynamic pigeons

WOD

EMOM for 21 minutes:

Station 1 – double KB deadlift 70/53 x 10
Station 2 – double DB shoulder-to-overhead x 8
Station 3 – bike x :30 for max calories