AM:
45 min @ 75%:
100’ double KB front rack carry
5 double KB front squats
20 burpees, no push-up
100’/arm suitcase carry
1 mile assault bike

PM:
A. EMOTM 10:
2 squat jerks
*Start moderate and build if you feel comfortable.

B. EMOTM 10:
Squat snatch + Snatch balance

C. Front squat
Build quickly to a challenging 2 for today, then do 3×2 @ 85-90% of today’s tough set

D. EMOTM 10:
1st: 30s glute-ham raises
2nd: 30s wall balls (30 to 10’/20 to 10’)

E. For time:
250 double-unders
3000m row
250 double-unders