EMOTM 10:
1st: 10s right leg bounding
2nd: 10s left leg bounding
-Into
E30s for 10 min:
1st: 2 single-leg box jumps, right
2nd: 2 single-leg box jumps, left
+
(Rest 5 min)
+
2 rounds:
5 min assault bike @ 80%
-Rest 30s
1 min assault bike @ 80%
-Rest 30s
4 min assault bike @ 80%
-Rest 30s
2 min assault bike @ 80%
-Rest 30s
3 min assault bike @ 80%
-Rest 3 min

PM: Oly, complex + DOHDL + Gym complex or Push/Pull muscle endurance + Grinder
10 min AMRAP:
3 bar muscle-ups
5 shoulder-to-overhead (115/75)
7 deadlifts (115/75)
9 box jumps (24″/20”)
+
(Rest 10-15 min – do 1 min assault bike intervals @ 50% during rest)
+
5 rounds:
10 toes-to-bar
20 row calories
30 wall balls (20 to 10’/14 to 10’)
+
(Into)
+
10 min assault bike @ Z1