AM:
5 min run @ 50%
-Rest 30s
4 min run @ 75%
-Rest 30s
3 min run @ 50%
-Rest 30s
2 min run @ 75%
-Rest 30s
1 min run @ 50%
-Rest 30s
1 min run @ 75%
-Rest 30s
2 min run @ 50%
-Rest 30s
3 min run @ 75%
-Rest 30s
4 min run @ 50%
-Rest 30s
5 min run @ 75%
*Use a Trueform if possible.

PM:
A1. Strict weighted chest-to-bar pull-up
Build quickly to a tough 3 for today
A2. Strict weighted ring dip @ 22×1 tempo
Build quickly to a tough 3 for today

B1. Pendlay row
Build quickly to a tough 3 for today
B2. Floor press
Build quickly to a tough 3 for today

C. 15 min assault bike @ 75%
*E2:30 get off and do:
1st: 1 legless rope climb
2nd: 2 legless rope climbs
*First interval do one, second interval do 2, third interval do 1, etc.
+
(Rest 5 min)
+
15 min row @ 75%
*E2:30 get off and do 30-50’ handstand walk – unbroken

D. 3 sets:
3 strict knees-to-elbows + 3 strict toes-to-bar + 5 kipping toes-to-bar
15 GHD sit-ups
-Rest 2 min