AM:
30 min @ 80%:
1 min assault bike
25’ crab walk, forward
25’ crab walk, backward
1 min row
1 min hold in bottom of ring dip
1 min ski erg
60’ bear crawl
1 min shuttle run, 50’ increments

PM:
A. EMOTM 9:
Mins 1-3: 3 touch-and-go snatch pulls
Mins 4-6: 2 touch-and-go snatch pulls
Mins 7-9: 1 touch-and-go snatch pull
*Build in weight every 3 minutes.
**Use straps.

B. EMTOM 9:
Mins 1-3: 3 touch-and-go clean pulls
Mins 4-6: 2 touch-and-go clean pulls
Mins 7-9: 1 touch-and-go clean pull

C. EMOTM 10:
1st: 4 burpee box jumps – tough height
2nd: 2 box squats – tough but fast
*Full pause on box.

D. EMOTM 20:
1st: 45s hip airplanes, right
2nd: 45s glute bridge, right
3rd: 45s hip airplanes, left
4th: 45s glute bridge, left