2 min Assault bike
Nemesis warmup
Muscle up progression practices
handstand walk practice

20-15-10-5
abmat situp w/ behind head to overhead med ball @ 10lbs
Russian twist w/ 10 lbs

5 min assault bike @ 50 RPM

3 rounds EMOM:
min 1: 30 seconds seal walk
min 2: 15 seconds/arm KB OH situps @ 15 lbs
min 3: 30 seconds hollow body roll
min 4: 30 seconds 10 lb med ball situps

28 ft agility ladder x 10 things
3x each direction 5-10-5 drill

Tabata Assault bike -- 1.1 miles/39 calories total

3 rounds of:
30 double unders
20 overhead plate situps @ 15 lbs
10 pushups
8:22, 3rd round was knees pushups because of extreme shoulder fatigue

Then 75 unbroken double unders