Warm -up: 5min easy ride on assault then 2 sets: 5 elbow circles, 15 arm circles in each direction, 15 PVC pass thurs, 20 torso rotations, 15 PVC good mornings

Mobility: T-spine extension on foam roller
Health and Fitness

A.Four Sets of:

A1. Strict Press x 6-8reps, rest 45s

A2. Ring Rows x 10-12, rest45s
B. For time:

Row 1000 Meters

and then, 

5 rounds of:

10/8 Cal Assault

10 DB Hang Squat Cleans

rest 30s

***You are only completing one 1000m row. Rest 30s between each set. Each set is meant to be a sprint and as hard as possible
Classic: 

A. Five sets of:

Strict Overhead Press – build to a heavy double in five sets

Rest 2-3 minutes

B. Weighted Supinated-Grip Pull-Ups x 3-5 reps, Rest 90 seconds – 2min

Work on mobility of choice during your rest
C. For time:

Row 1000 Meters

and then, 

5 rounds of:

15/10 Cal Assault

10 DB Hang Squat Cleans 

rest 30s

***You are only completing one 1000m row. Rest 30s between each set. Each set is meant to be a sprint and as hard as possible
D. Mobility = Foam Roll