Warm up
1000m ski erg chill pace ( if no ski erg get a 10 min chill run in)
20 min
A) 20 minutes MINIMUM working on weakness.
B) push press 5/5/5/5/5
C)10 min emom
even 15/12 cal assault bike
odd min 5 front squat from floor
10 min emom
Even: 15/12 assault
Odd: 10 unbroken pull-ups or 10 unbroken ttb
D) 7 legless rope climb + 7 thruster 185/125 + 5 legless rope climb + 5 thrusters + 3 legless rope climbs + 3 thrusters for time
E) 20 b squat off rack 185/125 + 10 hspu + 20 sumo deadlift high pulls 135/95 x 3 rounds
F) work in class somewhere.