Part A
EMOM 16
Min 1: 30 sec assault bike – confortable pace (70% effort)
Min 2: 15-20m HS walk (weighted bear crawl)(bear crawl)
Min 3: 30 sec row – comfortable pace (70% effort)
Min 4: 40m heavy farmers carry

Rest 5 mins after part A then:

0 – 5 mins heavy 3 rep O/H squat
5 – 10 mins find heavy 3 rep Jerk

*red panther do front squat and push press

Rest 5 mins after part B then:

Accumulate 50 push-ups every time you break do 5 strict TTB/ V-ups
*scale to do at least 5 push ups at a time
*scale on a box or bench
*5 min cap