3 sets:
100m row @ 90%
400m roll-off/roll-on
100m row @ 90%
300m roll-off/roll-on
100m row @ 90%
200m roll-off/roll-on
100m row @ 90%
100m roll-off
-Rest 3 min

PM: MAP, high %, mixed
A. Hang muscle snatch
5×3 touch-and-go; Rest 60s

B. Hang power snatch
5×3 touch-and-go; Rest 60s

C. EMOTM 10:
1st: 3 jerk dips (heavy)
2nd: 3 jerk balances
*Use different weights for each.

D1. Double overhand deadlift, no hook grip
3×10; Touch-and-go; Rest 30s
D2. Rack pulls from above-the-knee
3×5; Reset each rep; Rest 30s
D3. Swiss ball hamstring curls
3x60s AMRAP; Rest 2-3 min

E1. Double KB front squats
3×10; Tough; Rest 30s
E2. Double KB reverse lunges
3×10/leg; Tough; Rest 30s
E3. Reverse sled drag
3x60s AMRAP; Grinder weight; Rest 2-3 min

Sunday – MAP, low %
60 min @ 50-70%:
2:30 min AirBike
2:30 row
2:30 shuttle run, 50’ increments
30s plank
30s suitcase carry, left (70)
30s plank
30s suitcase carry, right (70)
30s plank