AM:
3 sets:
10s assault bike @ 90+%
2:20 assault bike @ 50%
12s assault bike @ 90+%
2:18 assault bike @ 50%
14s assault bike @ 90+%
2:16 assault bike @ 50%
-Rest 3-5 min

PM:
A. Split jerk
2,1,2,1,2,1; Waveload; Rest 90s
*Top single not maximal.

B1. Pendlay rows
3,2,1; 40×0 tempo; Rest 60s
B2. Close-grip bench press
3,2,1; 40×0 tempo; Rest 60s
*Top single not maximal.

C1. Strict weighted ring dips – external rotation on lock out
3×4; 20×0 tempo; Rest 15s
C2. Support on rings in external rotation
3xAMSAP (-5); Rest 30s
C3. FLR on rings in external rotation
3×30-60s; Rest 2-3 min

D1. Ring rows w/ weight vest and feet elevated
3×6-8; 40×0 tempo; Rest 15s
D2. Renegade rows, no push-up
3×10/arm; 20×0 tempo; Rest 15s
D3. Banded bicep curls
3x60s; 2020 tempo; Rest 2-3 min
*https://www.youtube.com/watch?v=jn6_3Pod5XM

E. 3 sets:
500m row @ 80%
5 squat cleans (tough)
-Rest 2-3 min
*Reset each rep on squat clean.