14 min Assault plus 6 x :20 sprint/:40 chill
Mobilize as needed
A) not optional: 10 min clock
100/75 cal row*
W/remaining time max sets of 5 no belt deads 315/205… load may be scaled if you have general weakness or injury.
*first set of deads must be completed before the 5 min mark. Penalty for not completing this is 100/75 cal row following the 10 min mark.
B) class metcon only.
C) 1 split jerk emom x 20(do not do between 6-7 pm)
D)4×15 ring dips
If these are easy scale up; not reps but load or tempo changes. If they are hard scale reps or use bar.