1000m row @ 80%
-Rest 3 min
.4 miles bike @ 70%
.5 miles bike @ 90%
.1 miles bike @ 50%
x5
-Rest 3 min
1000m row @ 80%

PM: MAP, high %, mixed
7 min AMRAP:
3-6-9-12-15…thrusters (95/65)
3-6-9-12-15…chest-to-bar pull-ups
+
(Rest 10 min)
+
20 min AMRAP:
11 power cleans (95/65)
11 box jumps (24/20)
11 row calories
11 bar-facing burpees
+
(Into)
+
24 min @ 75%:
2:30 assault bike
1:30 sled drag – light
2:30 assault bike
1:30 reverse sled drag – light