Flush:25min AMRAP 

7 plate Burpees 

14 sit ups

210m row

27m bear crawl

36 bicycles 
Endurance:

25min assault bike

E5MOTM-10 push ups
Barbell Club:

A) 7 sets (working up)

2-pos snatch (floor, hang)

B) 4×3 OHS @ 70%

C) MU progressions