AM:
10 min row @ 75%
+
(Rest 3 min)
+
10 min assault bike
*Surge 5-10s EMOTM
+
(Rest 3 min)
+
10 min row @ 75%

PM:
1200m TrueForm run w/ 20#/14# vest @ 80%
-Rest 3 min
6 rounds w/ 20#/14# vest:
8 strict handstand push-ups
16 chest-to-bar pull-ups
24 air squats
-Rest 3 min
1200m TrueForm run w/ 20#/14# vest @ 80%
+
(Rest as needed)
+
For time:
18-12-6 DB snatch (80/55)
6-12-18 ring dips
*Move DB every 6/4/2 reps.