FITNESS
A. E2min for 10 min:
Front squat + Push jerk x2

Training notes:
•Start moderate and build as able. No misses.

Record weight.

B. 4 sets:
1 min assault bike/row @ high effort
1 min wall climbs
-Rest 2 min

Training notes:
•Pace intelligently.

Record time.

PERFORMANCE
A. E2min for 10 min:
Front squat + Split jerk x2

Training notes:
•Start moderate and build as able. No misses.
•Take from the rack.

Record weight.

B. 4 sets:
1 min assault bike/row @ high effort
1 min bar/ring muscle-ups in unbroken sets of 2
-Rest 2 min

Training notes:
•Pace intelligently – avoid a large drop off in bike pace or muscle-ups completed.
•Must come off the bar or rings after each set of 2.

Record average pace and muscle-ups completed per round.