AM:
3 rounds:
400m run @ 80%
100’ belted sled drag (heavy)
-Rest 2 min
+
3 rounds:
400m run @ 80%
100’ belted reverse sled drag (heavy)
-Rest 2 min
+
3 rounds:
3 rounds:
400m run @ 80%
100’ prowler push (heavy)

PM:
A. Squat snatch
2,1,2,1,2,1; Rest 90s
*Top single tough but not maximal.

B. EMOTM 12:
1st: 3 kipping ring muscle-ups + 3-5 strict ring dips – external rotation on lockout
2nd: 3 kipping handstand push-ups to deficit @ 40×0 tempo
3rd: 30s farmer’s walk (tough)

C. EMOTM 10:
1st: 15-30s L-sit hanging from rings
2nd: 15-30s single-arm hang from peg board – switch arms throughout

D. EMOTM 10:
1st: 30s single-arm FLR on rings, right + 30s single-arm FLR on rings, left
2nd: 45s Sorensen hold

E. 10 min AMRAP:
5 strict chest-to-bar pull-ups
10 double KB front squats (62/hand – 44/hand)
15 assault bike calories