AM:
3 sets:
300m run @ 85%
-Rest 1 min
250m run @ 90%
-Rest 90s
200m run @ 95%
-Rest 2 min
*Do on Trueform if possible.

PM:
A. Back squat
3×4; 40×1 tempo; Rest 2-3 min
*Build as able per set.

B. 5 rounds:
25 row calories
16 chest-to-bar pull-ups
9 strict handstand push-ups (4.5″/3” deficit)

C. 3 rounds:
10 squat snatches (185/135)
75’ handstand walk

D. EMOTM 10:
1st: 30-45s stir-the-pot
2nd: 45s back extensions @ 3030 tempo