AM:
4 sets:
11s assault bike @ 90+%
1:49 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
13s assault bike @ 90+%
1:47 assault bike @ 50%
*Increase pace per round on assault bike.
+
(Rest 5 min)
+
4 sets:
15s assault bike @ 90+%
1:45 assault bike @ 50%
*Increase pace per round on assault bike.

PM:
A. Split jerk
5×2; Rest 90s
*Reset each rep. No heavier than 85%.

B1. Pendlay rows
5,4,3; 40×0 tempo; Rest 60s
B2. Close-grip bench press
5,4,3; 40×0 tempo; Rest 60s

C1. Strict weighted ring dips – lockout into external rotation up top
3×6; 20×0 tempo; Rest 15s
C2. DB incline bench press
3×12; 20×0 tempo; Rest 15s
C3. DB floor press
3×25; 1010 tempo; Rest 2-3 min

D1. Double KB bent over rows
3×6; 20×0 tempo; Rest 15s
D2. Barbell power rows – like Pendlay row but pull to hip
3×12; 20×0 tempo; Rest 15s
D3. Banded face pulls
3×25; 1010 tempo; Rest 2-3 min

E. E15s for 3 min:
1 power clean
-Into
E20s for 3 min:
1 power clean
-Into
E30s for 3 min:
1 power clean
*Moderately tough weight – no misses.