Chili cook-off this Saturday, 3 PM at the gym.

Warm-up

2:00 bike, row, ski

3 Sets:

:15 Bar hang
3 Inchworms
20 Banded pull-aparts

Strength/Skill

3 Sets, not for time:

10-15 Deficit push-ups @21X1
3 Wall walks or inchworms
5 Barbell rows

WOD

EMOM for 18 Minutes (6 sets):

Station 1| 5 Power cleans
Station 2| 100 Meter farmer carry
Station 3| 1-3 Rope climbs

Choose a weight that you can complete all 5 reps unbroken throughout the entire workout.

Hybrid Conditioning (10:30)

Every 3 minutes, for 30 minutes (10 sets):

:30 Bike, row, ski, for calories
:30 Farmer Carry 70/53