135 min

1.Warm up & prep for ATQ Wod 2
A. Row & assault bike
B. Mobility & breathing
C. Movement prep: SU, BJO, DBS
D. 3 rounds: 10 DBS + 20 SU
E. 2 rounds: 20 s. row sprint, rest 40 s.

2.ATQ Wod 2
A. 15 min AMRAP:
10 BJO
12 cal row
20 DBS @ 20 lbs
10 BJO
12 cal row
40 SU
Result: 396 reps (20 SU on round 4)

3.Cool down
A. 30 min easy bike

4.Practice for events 1 & 3
A. Front squat & push press
- 25 kg

B. Bar facing burpee & pull ups

C. 2 sets of:
12 push press
12 front squat
12 knee raises

D. 1 set of:
20 bar facing burpee
10 pull ups

E. 1 set of:
20 deadlift @ 45 kg
10 bar facing burpee
10 pull up

4.Cool down
5 min bike + hip release