A. EMOTM 10:
1 muscle-snatch
*Start moderate and build per set.

B. EMOTM 10:
1 squat jerk
*Start moderate and build per set.

C. DB squat snatch
5×5/arm; Rest 60s b/w arms

D. E30s for 5 min:
3s assault bike @ 100%
+
(Rest 5 min)
+
15 min AMRAP:
3 bar muscle-ups
6 push presses (115/85)
9 deadlifts (275/185)
12 assault bike calories
15 row calories
+
(Rest 5 min)
+
E30s for 5 min:
3s assault bike @ 100%