AM:
30 min @ 75%:
2:30 step-ups, alternating (24/20)
2:30 sled push, unloaded

PM:
A. EMOTM 12:
1st: 30s weighted pistols, alternating (55/35)
2nd: 1 legless rope climb

B. EMOTM 10:
3 deadlifts w/ band tension
*Reset each rep. Keep load 65-70% and prioritize speed on lockout.

C. Bottoms-up KB press
4×10/arm; Rest 45s b/w arms

D. 21-15-9:
Assault bike calories
GHD sit-ups
Row calories