AM:
3 sets:
300m run @ 80%
200m run @ 50%
300m run @ 85%
200m run @ 50%
300m run @ 85%
200m run @ 75%
300m run @ 90%
200m run @ 50%
-Rest 3-4 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Front squat + Split jerk
*Start moderate. Build as able as long as positions are good.

B. Double overhand deadlift, no hook grip – 2” riser
4×4; Build by 10# per set; Rest 2 min

C. 30 min:
3 min row @ 85%
-Rest/walk 2 min
+
(Rest as needed)
+
20 min @ 70%:
.5 miles assault bike
100’ bottoms-up KB waiters’ walk, right
60s half-kneeling banded Palloff press, band to the right
.5 miles assault bike
100’ bottoms-up KB waiter’s walk, left
60s half-kneeling banded Palloff press, band to the left