3 sets:
15s assault bike @ 98%
90s assault bike @ 50%
30s assault bike @ 95%
2 min assault bike @ 50%
60s assault bike @ 90%
60s assault bike @ 50%
+
(Rest as needed)
+
3 sets:
15s assault bike @ 98%
90s farmer’s walk, moderate load
30s assault bike @ 95%
2 min burpees, no push-up – recovery pace
60s assault bike @ 90%
60s step-ups, alternating (20″/16”)

PM: MAP, high %, mixed
10 min AMRAP:
60 bar-facing burpees
30 back squats (225/155)
10 kipping handstand push-ups to 10” deficit
+
(Rest as needed)
+
4 min @ 85%:
5 shoulder-to-overhead (185/135)
50 double-unders
10 row calories – damper @ 10
-Rest 4 min
4 min @ 85%:
50’ front rack walking lunges (135/95)
8 bar-facing burpees
50’ front rack walking lunges (135/95)
8 kipping handstand push-ups
-Rest 4 min
x2 (2x through 4 min AMRAPs)
+
(Into)
+
10 min @ 50-75%:
1:30 assault bike
1 min plank