90 min
WU for 15 min
A. Skill: HSW practice for 10 min

B. EMOM for 30 min (6 rounds of):
1. 10 cal row
2. 10 KB thruster @ 2 x 12 kg
3. 5 HSPU
4. 15 KB swing @ 16 kg
5. 15 box jump

169/186

C. 20 min easy assault bike

D. 2 rounds of:
20 v-ups
20 hollow rocks
20 leg raises