4x20m A skips – https://www.youtube.com/watch?v=PcWsOM144xo
-Walk back to start
+
4x10m from push-up start – https://www.youtube.com/watch?v=JBaNFVQCzkk
-Walk back to start
+
3x20m from three point start – https://www.youtube.com/watch?v=oYaITgjAvME
-Walk back to start
+
(Rest as needed)
+
4 min run @ 50%
2 min run @ 85%
4 min run @ 50%
-Rest 1 min
3 min run @ 50%
90s run @ 85%
3 min run @ 50%
-Rest 1 min
2 min run @ 50%
1 min run @ 85%
2 min run @ 50%
-Rest 1 min
1 min run @ 50%
30s run @ 85%
1 min run @ 50%

PM: MAP, high %, high turnover
30 min of 30s on/30s off:
DB squat snatch, alternating (70/55)
Jumping switch lunges
Double-unders w/ heavy rope
Russian KB swings (88/70)
Assault bike
+
(Rest 10 min)
+
10 min @ 85%:
10 thrusters (75/55)
10 box jumps, step down (24/20)
10 ball slams (30/20)
+
(Rest 10 min)
+
10 min @ 85%:
21 assault bike calories
15 power snatches (75/55)
9 burpees, 6” target
+
(Rest 5-10 min)
+
EMOTM 10:
1st: 45s upward-facing Chinese plank
2nd: 20-30s/side side plank