Normal warm up

Then 3 rounds
10 air squats with 3 second pause at bottom
10 passthroughs

WOD prep
EMOM x 9
Min 1: 5 front squats (building in weight)
Min2: 2 Stone to shoulder
Min 3: 5 ring rows/pull-ups

WOD with a partner
For time:
1200m row
30 burpee pull-ups
40 front squats 105/75
30 Stone to shoulder
40 front squats 105/75
30 burpee pull-ups
4000/3000m bike

• 40:00 time cap *sub Wallballs if not enough stones or right size stone