ATHLETE

A. EMOM10
10-12 Russian KBS (Heavier than last week if form is on point)

B. 21-18-15
Hand-release Burpees
Box Jumps/Step Ups

C. 4 min Inverse Tabata Assault Bike (0:10 Work, 0:20 Rest)

BARBELL CLUB

A. Barbell Cycling
4 Working Rounds*:

1 Power Snatch 
2 Overhead Squats
3 Power Cleans
4 Front Squats
3 minute rest between rounds
*Choose a challenging weight and go up each round if possible.  Do a few light warm-up rounds and 4 working rounds

B. 10min EMOM
0:20 Assault Bike Sprint