AM:
7 min jog @ 50%
+
5 sets:
1 min run @ 80%
1 min run @ 85%
-Rest/walk 1 min
+
7 min jog @ 50%

PM:
E90s for 12 min:
2 strict chest-to-bar pull-ups + 4-6 kipping chest-to-bar pull-ups
*Assault bike @ 50-75% during rest periods
-Into
E90s for 12 min:
2 strict handstand push-ups to deficit + 4-6 kipping handstand push-ups to deficit
*Assault bike @ 50-75% during rest periods
+
(Rest 10 min)
+
For time:
50 toes-to-bar
+
(Rest 10 min)
+
50 burpee box jumps (24/20)
+
(Rest 5-10 min)
+
30 min @ 75%:
1 min assault bike
2 supinated strict chin-ups
1 min row
1 min shuttle run, 50’ increments
2 pistols/leg
1 min row