STRENGTH

1) Power Clean: 5 x 3 @80%, every 90s.

2) Back Rack RFESS: 4 x 5 ea. Rest 90s.

METCON

8 Rounds of:
20s Max Effort Air Bike
Rest at least 2:00

EXTRA CREDIT

Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.