60 min @ 50-70%:
3 min assault bike
3 min row w/ damper @ 1
3 min shuttle run, 50’ increments
3 min belted sled drag (moderate)
1 min single-unders
1 min plank
1 min farmers walk (light)

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. E90s for 6 sets:
1 squat clean thruster
*Start moderate and build per set.

B1. Rack pulls from low blocks
3×1.1.1; Rest 30s
B2. Deadlift
3×1.1.1; Rest 2-3 min
*Set up two bars w/ different weights.

C. 3 min AMRAP @ 85%:
10 thrusters (95/65)
50 double-unders
-Rest 3 min
3 min AMRAP @ 85%:
Assault bike calories
-Rest 3 min
3 min AMRAP @ 85%:
10 thrusters (95/65)
50 double-unders
-Rest 3 min
3 min AMRAP @ 85%:
Assault bike calories

D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 30-45s supine Chinese plank