AM:
For time:
30 burpee ring muscle-ups
+
(Rest 10-15 min)
+
15-12-9-6-3:
Pull-ups
Box jumps, step down (24/20)
Assault bike calories
+
(Rest 5-10 min)
+
3 rounds:
400m run w/ sandbag (50/30)
21 power cleans (95/65)
12 kipping handstand push-ups
+
(Rest 10-15 min)
+
For time:
1000m row
50 deadlifts (135/95)
30 kipping ring dips

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