3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB pullovers
8-12 Prone Y-raises

Behind the neck split jerk + Overhead squat

6 to 8 x 1+3 @ 65-80%1RM OHS, go every 2:00-3:00

20-15-10-5

Ring row
Bike erg
Lunges
Row

45 min of basic conditioning

OPTIONAL COOL DOWN
2-3 SETS
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll your choice
:30 Wrist Extension Stretch (Palms Down)
1:00 Slow Glute Bridge-Ups
-Rest as Needed b/t Sets-

5 Sets:
1 Min Mod (85rpm)
1 Min Easy Recovery
*No rest between sets.

-Rest 1 Min-

4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)

-Rest 1 Min-

5 Sets
1 Min Mod (85 RPM)
1 Min Easy Recovery
*No rest between sets.

4 x 6

Team of 2:
EMOM 48: 30s on / 30s off
Min 1-4 assultbike
Min 5-8 hand release burpee
Min 9-12 shuttle run
Min 13-16 row
Min 17-20 du
Min 21-24 ski
Repeat

10 rounds for consistency:

14/11 cal row, bike or run
7 dual DB push presses
14 air squats
7 dual DB burpees
14 sit ups
45" rest

4 rounds for quality
8 Table top raises
8 Kang squats
8/side Strict High Pulls
4-minute Assault bike

4 Rounds for quality
4 Jefferson curls
4 Russian pullover
4 Kneeling jump to box jump
4-minute Assault bike