AM:
2 sets:
400m run @ 75%
-Rest 1 min
300m run @ 85%
-Rest 1 min
200m run @ 85%
-Rest 1 min
100m run @ 90%
-Rest 3-5 min
+
(Rest as needed)
+
3 sets:
300m run @ 75%
-Rest 1 min
200m run @ 85%
-Rest 1 min
100m run @ 95%
-Rest 3-5 min

PM:
A. Back squat
3×6; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. EMOTM 8:
1st: 8-10 chest-to-bar pull-ups
2nd: 5 touch-and-go push jerks (tough)
+
(Rest 3-5 min)
+
EMOTM 8:
1st: 30s AMRAP strict handstand push-ups
2nd: 5 Pendlay rows (tough)

C. 4 rounds:
2 rope climbs (15’)
4 squat cleans (225/155)

D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 30-45s supine Chinese plank