Fitness
A. EMOTM 7:
3 high hang snatch high pulls

B. 2 min assault bike @ 75%
1 min assault bike @ 85%
-Rest 1 min
2 min burpees, no push-up @ 80%
1 min burpees
-Rest 1 min
2 min farmer’s walk (light)
1 min double KB front rack carry (same weight)
-Rest 1 min
2 min row @ 75%
1 min row @ 85%
-Rest 1 min
2 min farmer’s walk (light)
1 min double KB front rack carry (same weight)
-Rest 1 min
2 min burpees, no push-up @ 80%
1 min burpees
-Rest 1 min
2 min assault bike @ 75%
1 min assault bike @ 85%

Performance
A. EMOTM 7:
3 tall snatches w/ 1s pause in bottom
*Prioritize speed and positions

B. 1 min row @ 75%
1 min row @ 85%
30s row @ 90+%
30s row @ 50%
-Rest 1 min
1 min burpees, no push-up @ 75%
1 min burpees, step down and up @ 85%
30s burpees @ 90+%
30s air squats @ 50%
-Rest 1 min
1 min farmers walk (same weight as front rack carry)
1 min double KB front rack carry (tough)
1 min plank
-Rest 1 min
1 min assault bike @ 75%
1 min assault bike @ 85%
30s assault bike @ 90+%
30s assault bike @ 50%
-Rest 1 min
1 min double KB front rack carry (tough)
1 min farmers walk (same weight)
1 min plank
-Rest 1 min
1 min burpees, no push-up @ 75%
1 min burpees, step down and up @ 85%
30s burpees @ 90+%
30s air squats @ 50%
-Rest 1 min
1 min row @ 75%
1 min row @ 85%
30s row @ 90+%
30s row @ 50%