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Warm-up:
10 Minute EMOM:
Odd: 10-15 Pushups
Even: 10-15 Air Squats

MetCon
For Time:
800m Run
30 Calorie Bike or Row
200m Single Arm Farmers Carry, 53/35lbs
600m Run
20 Calorie Bike or Row
200m SA Farmers Carry
400m Run
10 Calorie Bike or Row
200m SA Farmers Carry
(RX+ 70/53lb KB)

LITE
3 Rounds For Time:
400m Run
10 Calorie Bike or Row
200m SA Farmers Carry

Sidework:
Work on a weakness.
Examples: Double Unders, Pull-ups, Rope Climbs, etc.