18 minutes @75%
Row 2K
-into-
0.5/.4 Mile Assault Bike
20 NPUB
+
9 minute EMOM
1 – 5 KB Snatch + 5 KB OHS + SA Carry, L
2 – 5 KB Snatch + 5 KB OHS + SA Carry, R
3 – 30-45-sec Lateral Box Step Overs
*Moderate weight and work to full minute on the KB
+
18 minutes @75%
3 Mile Assault Bike
-into-
500m Row
20 Air Squats
+
9 minute EMOM
1 – 5 KB Clean + 5 KB Front Squat + Suitcase Carry, L
2 – 5 KB Clean + 5 KB Front Squat + Suitcase Carry, R
3 – 30-45-sec Walking Lunges
*Moderate weight and work to full minute on the KB
