EMOM 6, alternating
0:45 AB or row, easy to moderate pace
0:45 Single Leg Glute Bridge, switch leg every 5 reps
Back Squat 5RM
CAP 20


Thruster Sprint Complex
21 Thruster 95/65#
15 Thruster 115/75#
9 Thruster 135/95#
CAP 4

Sled Push 50’-50’50’, 3x50’ (CAP 20)

Alpha
Assault Bike (same as Saturday)