AM:
30 min @ 75%:
2:30 row
2:30 shuttle run – 50’ increments
2:30 step-ups, alternating (20)

PM:
A. Front squat
Build quickly to a challenging 3 for today, then do 3×3 @ 85% of today’s tough set

B. For time:
9-7-5 ring muscle-ups
21-15-9 strict handstand push-ups

C. 10 min:
30s assault bike @ 85%
30s assault bike @ 50%
+
(Rest 5 min)
+
21-18-15-12-9–6-3:
Box jumps, step down (24)
DB thrusters (75/hand)
+
(Rest 5 min)
+
10 min:
30s assault bike @ 85%
30s assault bike @ 50%