Warm Up:  

Down and Backs or 400m Jog

• 100 Jump rope 
• 30 Band Pull Aparts 
• 20 Lateral Overs 
• 10 Burpee 

EMOM 18 Minutes: 

1. 200/150m Row 
2. 10 Db Step Ups 
3. 30 Sec Plank on Rings 
4. 16 MB Cleans or 10 DB Snatch

Finisher: 
Against a 5:00 Clock
Run 400m
Max Cal Bike in Remainder of time