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Workout of the Day

4 rounds:
400m row @ 75%
2 standing long jumps for distance
200m row @ 95%
2 standing long jumps for distance
-Rest 2 min

PM: Oly, int + BSq, pause + Lower muscle endurance + Grinder
10 min AMRAP:
10 DB squat snatches, alternating (50/35)
30 double-unders
+
(Rest as needed)
+
27 thrusters (95/65) @ 90%
27 assault bike calories @ 50%
21 thrusters (95/65) @ 90%
21 assault bike calories @ 50%
15 thrusters (95/65) @ 90%
15 assault bike calories @ 50%
9 thrusters (95/65) @ 90%
9 assault bike calories @ 50%
+
(Rest 5-10 min)
+
27 jump squats @ 50%
27 assault bike calories @ 90%
21 jump squats @ 50%
21 assault bike calories @ 90%
15 jump squats @ 50%
15 assault bike calories @ 90%
9 jump squats @ 90%
9 row calories @ 50%

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