AM:
5 sets:
20s AMRAP chest-to-bar pull-ups
1:40 assault bike @ 50%
*Fraction chest-to-bars so that your output is consistent across sets.
+
(Rest as needed)
+
10 min AMRAP:
10 Turkish get-ups, alternating (70/55)
10 wall climbs
10 D-ball over shoulder (100/80)
+
(Rest as needed)
+
10 min AMRAP:
1 legless rope climb
7 strict ring dips at the top of a muscle-up
100’ D-ball carry (100/80)
15 assault bike cals

PM:
2k run @ 75%
*”Jogging” pace
-Rest 5 min
3k run @ 75%
-Rests 5 min
2k run @ 75%