AM:
3 rounds:
200m run on assault runner @ 80%
100’ belted sled drag (heavy)
200m run outside @ 80%
-Rest 2 min
+
3 rounds:
200m run outside @ 80%
100’ belted reverse sled drag (heavy)
200m run on assault runner @ 80%
-Rest 2 min
+
3 rounds:
200m run on assault runner @ 80%
100’ prowler push (heavy)
200m run on assault runner @ 80%
-Rest 2 min

PM:
A. Squat snatch
4×3; Rest 2 min
*Reset between each rep.
**Top triple no heavier than 80%.

B. 5 min AMRAP:
Strict ring muscle-ups

C. 21-15-9:
Assault bike calories
Strict handstand push-ups

D. E45s for 12 min:
1st: 20s single-arm FLR on rings, right
2nd: 20s single-arm FLR on rings, left
3rd: 10-20s L-sit on rings
4th: Rest