9AM

Push Press + Push Jerk + Split Jerk 5x(3+1+1)

 

Row or Bike

5x Paused Back Squat @ 50% 1RM

4:00 for calories

5x Paused Back Squat @ 50% 1RM

2:00 for calories

5x Paused Back Squat @ 50% 1RM

1:00 for calories

5x Paused Back Squat @ 50% 1RM

then:

EMOM 10

0:10 Sprint Row or Bike (note peak wattage)

 

10:30AM Mobility

 

11AM Comp Training