A. E90s for 5 sets:
5 snatch grip RDLs @ 30×0 tempo
*Wear straps.

B. E30s for 3 min:
1 double overhand deadlift, no hook grip
+
(Rest 2 min)
+
EMOTM 3:
1.1 double overhand deadlift, no hook grip
*Tough but fast weights on all of these.

C1. Glute-ham raises
5×8-10; 30×0 tempo; Rest 30s
C2. Belted sled drag
5x45s; Grinder weight; Rest 2 min

D. 4 sets:
30s assault bike @ 90%
30s assault bike @ 50%
30s box jumps, step down (24/20)
-Rest 30s
+
(Rest 3 min)
+
3 sets:
45s assault bike @ 90%
45s assault bike @ 50%
45s double-unders
-Rest 45s
+
(Rest 3 min)
+
2 sets:
1 min assault bike @ 90%
1 min assault bike @ 50%
1 min burpees, 6” target