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.