AM:
8 sets:
15s assault bike @ 100%
400m jog @ 50% – recovery

PM:
A. EMOTM 5:
3 skin-the-cats on rings

B. Peg board – accumulate 3-5 reps

C. Accumulate 90s free-standing handstand hold

D. Accumulate 2 min support on rings in external rotation with consistent fractioning
-Rest as needed
Accumulate 40 alternating hip touches hanging from pull-up bar

E. 3-9-12-15 @ 85%:
Box jumps, step down (24/20)
Row calories
+
(Rest 5 min)
+
9-12-15-18 @ 85%:
Russian KB swings (70/55)
Assault bike calories
+
(Rest 5 min)
+
12-15-18-21 @ 85%:
Jump squats
Assault bike calories