FITNESS
EMOM 30:
1st: 30s assault bike/row
2nd: 30s V-ups
3rd: 30s assault bike/row
4th: 30s DB thrusters, right
5th: 30s assault bike/row
6th: 30s DB thrusters, left

Training notes:
•Output should be consistent per round – maybe even negative splits (meaning that you go faster/get more reps per round).
•DB weight should be a weight that you can move unbroken.

Record reps completed on each movement.

PERFORMANCE
EMOM 30:
1st: 30s assault bike/row
2nd: 6-10 unbroken toes-to-bar
3rd: 30s assault bike/row
4th: 30s DB thrusters, right (50/35)
5th: 30s assault bike/row
6th: 30s DB thrusters, left (50/35)

Training notes:
•Output should be consistent per round – maybe even negative splits (meaning that you go faster/get more reps per round).
•DB weight should be a weight that you can move unbroken.

Record reps completed on each movement.