Fitness
A. EMOTM 7:
Muscle clean + Hang muscle clean
*No rebending of knees on catch.

B. 2 min assault bike @ 75%
1 min assault bike @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min step-ups, alternating @ gradually escalating pace
-Rest 1 min
2 min row @ 75%
1 min row @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min step-ups, alternating @ gradually escalating pace
-Rest 1 min
2 min assault bike @ 75%
1 min assault bike @ gradually escalating pace
*Top pace should be tough but sustainable for all pieces.

Performance
A. EMOTM 7:
Muscle clean + Push press
*Honest on muscle cleans. No rebending of knees on catch.

B. 2 min row @ 75%
1 min row @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min jumping switch lunges @ gradually escalating pace
-Rest 1 min
2 min assault bike @ 75%
1 min assault bike @ gradually escalating pace
-Rest 1 min
2 min air squats – 1 rep every 3s
1 min jumping switch lunges @ gradually escalating pace
-Rest 1 min
2 min row @ 75%
1 min row @ gradually escalating pace
*Top pace should be tough but sustainable for all pieces.