Warm-up

2:00 bike, row, ski

3 Sets:

10 PVC pass throughs
:15 Bar hang
10 Samson lunges
10 Pineapple pickers

Strength/skill

Every 90 seconds for 5 sets:

3 Snatches @ 75%

WOD

EMOM for 12 minutes:

Station 1|100 Meter farmer carry 70/53
Station 2|:30 Bike, calories

Record total calories

Scale farmer carry to be completed under :50

Hybrid Conditioning (5:30)

Five rounds for time:

500 Meter row
10 DB thrusters
10 Calorie bike