AM:
30 min assault bike for max calories
*Record distance too.

PM:
A. Max L-sit hold on rings in external rotation

B. EMOTM 10:
3 deadlifts w/ band tension
*Reset each rep. Keep load ~60% and prioritize speed on lockout.

C. Bottoms-up Turkish get-ups
5×3; Rest 60s b/w arms

D. “Isabel”
30 power snatches (135/95)
+
(Rest 10 min)
+
EMOTM 10:
1st: 30s row @ 85-90%
2nd: 10-15 GHD sit-ups