Warm-Up

2:00 Bike, Row, Ski

3 Rounds:

10 Single Arm Ring Rows
20 Banded Pull-Aparts
:20 HS Hold or Plank

WOD

EMOM 21 Minutes (7 Sets):

Minute 1 – Bench Press x 8 Reps
Minute 2 – Single Arm DB Row x 8 Reps Each Arm
Minute 3 – Farmer Carry x 100 Meters