AM:
3 sets:
300m run @ 80%
200m run @ 50%
300m run @ 85%
200m run @ 50%
300m run @ 85%
200m run @ 75%
-Rest 3-4 min
*Roll on and off between paces.

PM:
A. E90s for 6 sets:
Power clean from blocks below-the-knee + Split jerk
*Start moderate. Build as able as long as positions are good.

B. Double overhand deadlift, no hook grip – 2” riser
3×5; Building; Rest 2 min
*Reset each rep.

C. 30 min:
2 min row @ 85%
-Rest/walk 1 min
+
20 min @ 70%:
100’ double KB front rack carry
30s/side banded Palloff press
.5 miles assault bike
100’ double KB front rack carry
5/arm half Turkish get-ups (moderate)
.5 miles assault bike