3 rounds:
10 jumping switch lunges
500’ shuttle run, 50’ increments
8 jumping switch lunges
400’ shuttle run, 50’ increments
6 jumping switch lunges
300’ shuttle run, 50’ increments
4 jumping switch lunges
-Rest 4 min

PM: Push/Pull, int + Push/Pull, vol + Gym battery + Core
A. 5 min AMRAP:
Strict ring muscle-ups

B. 5 min AMRAP:
Push presses (225/155)

C. For time:
21-18-15-12-9-6-3 chest-to-bar pull-ups
*50’ overhead walking lunges (95/65) b/w sets
+
(Rest 10 min – 1 min assault bike intervals @ 50% during rest)
+
For time:
21-18-15-12-9-6-3 kipping handstand push-ups
*6 power cleans (225/155) b/w sets.

D. EMOTM 10:
1st: 45s plank
2nd: 45s Sorensen hold