3:00 easy bike or row or run

3 rounds
10 air squats
10 passthroughs
10 beat swings

WOD
33:00 running clock

0:00-4:00
600m run

4:00-12:00
8:00 EMOM
Min 1: 12 DB push press 50/35
Min 2: 8 chest to bar pull-ups

12:00-17:00
800m run

17:00-25:00
8 EMOM
Min 1: 15 push ups
Min 2: 10 pull-ups

25:00-33:00
1000m run
Max effort burpees in remaining time

*score is number of burpees

*sub row for run but add an extra 100m to the row