250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on DL - staring with empty bar
---
Lift: DL - 5x3 Reps @85%-E3M
---
WOD: 12 Min Ping Pong EMOM
Odd - Max Cal Assault Bike
Even - 3 Power Cleans - 185/135 (L3), 155/105 (L2), 95/65 (L1)
If scoring - Score = Calories + Reps
---
Superset: 1a) Belt Squats - 4 x 10 Reps
no rest
1b) Pendlay Rows - 4 x 6 Reps
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts