AM:
5 sets:
200m run @ 85%
300m run @ 75%
200m run @ 85%
300m run @ 75%
-Rest 2 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
1st: 3 power cleans from blocks below-the-knee
2nd: 1 power cleans from blocks below-the-knee
*Waveload. Prioritize speed over weight lifted.

B. Double overhand deadlift, no hook grip – 2” riser
3×7; Building; Rest 2 min
*Reset each rep.

C. 30 min:
60s row @ 85%
60s rest
+
20 min @ 70%:
.5 miles assault bike
100’ right arm overhead, left arm front rack KB carry
.5 miles assault bike
100’ left arm overhead, right arm front rack KB carry