AM:
4 sets:
30s AMRAP pull-ups
1:30 assault bike @ 50%
30s AMRAP ring dips
1:30 assault bike @ 50%
*Fraction for consistent output across sets.
+
(Rest as needed)
+
10 min AMRAP:
1000’ farmer’s walk (100/hand – 70/hand)
AMRAP burpee box jumps (36/30) in remaining time
+
(Rest as needed)
+
10 min AMRAP:
2-4-6-8…ring muscle-ups
10-20-30-40…assault bike calories

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