30min EMOM: 
Min 1: 40 Sec Assault @ 400 watts 
Min 2: 10-15 TTB based on feel 
Min 3: 50 Double Unders 
Min 4: 10-15 GHDSUs based on feel 
Min 5: 40 Sec Row @ 1:55 pace 
+
30min EMOM: 
Min 1: 100' Farmers Carry 
Min 2: 45 Sec Arch Body Hold 
Min 3: 100' Sled Push
Min 4: 45 Sec Bent Knee Hollow Hold 
Min 5: 100' Waiters Carry

Liked both pieces. Felt good. Love being able to do these bc I can focus on technique and speed. Subbed 40sec on the TruForm for the row bc of elbow. Gonna do some mobility on elbow & shoulders.