AM:
4 sets:
30s run @ 80%
30s run @ 85%
30s run @ 90%
-Rest/walk 90s
+
(Rest as needed)
+
Jog 10 min @ 50%

PM:
E90s for 12 min:
5 strict chest-to-bar pull-ups
*Assault bike @ 50-75% during rest periods
-Into
E90s for 12 min:
5 kipping handstand push-ups to tough deficit
*Assault bike @ 50-75% during rest periods
+
(Rest 10 min)
+
21-15-9 stone-over-shoulder – moderate load
*200’ prowler push @ moderate load b/w sets
+
(Rest 5-10 min)
+
30 min @ 75%:
1 min assault bike
1 strict ring muscle-up
1 min row
1 wall climb – control eccentric
1 min single-unders
25’ crab walk, forwards
25’ crab walk, backwards
1 min burpees, no push-up