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20 minute EMOM @75% 1 – Assault Bike 2 – 30-sec Ring FLR 3 – Assault Bike 4 – 30-45-sec Dumbbell Death March (light) +
A. 30 minutes Assault Bike (Max Cals)
A. Clean and Jerk – Build to a tough single for the day B. Strict Pronated Chest-to-bar Pull-up – 3, 2, 1, 3, 2, 1
A. Push Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Power Snatch – Build to a tough single for the day + 4RFT – 10 Power Snatch @95/65-lbs 20/15 Calorie Row 30 Wallball @20/14-lbs
A. Behind the Neck Push Jerk + Behind the Neck Split Jerk – Build to a tough complex of 1+2 for the day B. Pendlay
A. Sumo Deadlift – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
20 minute EMOM @75% 1 – Assault Bike 2 – 30-sec Ring FLR 3 – Assault Bike 4 – 30-45-sec Dumbbell Death March (light) +
A. 30 minutes Assault Bike (Max Cals)
A. Clean and Jerk – Build to a tough single for the day B. Strict Pronated Chest-to-bar Pull-up – 3, 2, 1, 3, 2, 1
A. Push Press – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
A. Power Snatch – Build to a tough single for the day + 4RFT – 10 Power Snatch @95/65-lbs 20/15 Calorie Row 30 Wallball @20/14-lbs
A. Behind the Neck Push Jerk + Behind the Neck Split Jerk – Build to a tough complex of 1+2 for the day B. Pendlay
A. Sumo Deadlift – 3, 2, 1, 3, 2, 1 (heavier on the second wave, build to a tough single but nothing near maximal); Rest
