AM:
3 sets:
5 min assault bike @ gradually escalating pace
-Into
5 min rowing @ gradually escalating pace
-Rest 3-5 min

PM:
A. EMOTM 10:
10 jump squats
*Try to stay explosive.

B1. Support on rings in external rotation
3×30-45s; Rest 30s
B2. FLR on rings
3×30-60s; Rest 30s
B3. Stir-the-pot
3×30-60s; Rest 2 min

C. 5 rounds:
100’ DB waiter’s walk, right
10 single-arm DB overhead squats, right
100’ DB waiter’s walk, left
10 single-arm DB overhead squats, left
-Rest 1 min

D. 10s assault bike @ 100%
1:50 assault bike @ 50%
-Into
20s assault bike @ 97%
2:10 assault bike @ 50%
-Into
30s assault bike @ 97%
2:30 assault bike @ 50%
-Into
45s assault bike @ 95%
3:15 assault bike @ 50%