Strength- 
EMOM 16 

*4 rounds each

1)15 Plate G2OH @ 25
2)30 Russian Twists
3)15 DB Press @ 25
4)40-second high plank

Conditioning- 

10x45 sec on 35 sec off

Pace: 2k plus 2. Improve if you can. 

DF: 124

Woke up with sore legs from yesterday's training. I was not up for the kind of suffering called for so I held all rounds at starting pace.