1:30/1:00/0:30 of each @ increasing pace

1) Air bike
2) Row
3) SkiErg
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down
2 Scapular swimmers (prone position)
+
2 Rounds
1:00/side Front Rack mobility drill
8 Scapula push-ups
10 Goblet squats
+
Build to workout weight for squat cleans and push jerks
+
@ workout weight
200m SkiErg
2 Squat cleans
200m Row
3 Push jerks