Fitness
A. EMOTM 15:
1st: 20-30s/side side plank
2nd: 30-45s wall sit at parallel
3rd: 20-30s/side waiter’s hold

B. 2000m row
-Into
10 rounds:
10 DB snatches, alternating
10 burpees
-Into
3 miles assault bike
*25 min cap.

Performance
A. EMOTM 15:
1st: 20-30s/side single-arm FLR on rings
2nd: 20-30s/side single-leg wall sit at parallel
3rd: 30s handstand hold/walk

B. For time in teams of two – partners switch working as they wish —
3 miles assault bike
-Into
3 rounds:
50 DB snatches, alternating (50/35)
25 burpee box jump overs (24”/20”)
-Into
2000m row
*25 min cap