WOD:

15 Minute alternating EMOM

Minute 1: 21/18 Calorie row

Minute 2: 15 Burpees

Minute 3: 9 Box jumps (24″/20″)

Accessory work:

3 Rounds of:

50m Double KB front rack carry

10 Pallof press (per side)

*Rest as needed between rounds*

Mission Fit:

13 Min. AMRAP

12 Cal. Bike

9 DB Deadlifts

6 DB Hang Cleans

3 DB Shoulder to Overhead