A. Clean-grip RDL
5,5,4,4,3; Building; 40×0 tempo; Rest 90s

B. Double KB front rack step-ups onto 24″
3×12, alternating; Rest 90s

C. 4 rounds @ 85%:
400m row
10 burpees over-the-erg
10 assault bike calories

D. EMOTM 10:
1st: 20-40s anti-rotational front plank, right
2nd: 20-40s anti-rotational front plank, left