10 attempts:
NFL cone drill
+
(Rest 5-10 min)
+
5 rounds:
3 min assault bike @ 80%
2 min assault bike @ 75%
1 min assault bike @ 50% – roll into next set

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
18 min AMRAP:
15 box jumps (24″/20”)
12 shoulder-to-overhead (115/75)
9 toes-to-bar
+
(Rest 10-15 min – do 1 min assault bike intervals @ 50% during rest)
+
27-21-15-9:
Power snatches (75/55)
Row calories
+
(Into)
+
10 min assault bike @ Z1