AM:
3 sets:
400m run @ 85%
-Rest 90s
+
(Rest 3-5 min)
+
4 sets:
300m run @ 85%
-Rest 60s
+
(Rest 3-5 min)
+
6 sets:
200m run @ 85%
-Rest 30s
*Trueform if possible.

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

B. 21-15-9:
Kipping ring dips
Chest-to-bar pull-ups

C. 10 squat cleans (225/155)
100’ handstand walk
8 squat cleans (255/175)
75’ handstand walk
6 squat cleans (275/185)
50’ handstand walk
4 squat cleans (295/205)
25’ handstand walk
2 squat cleans (315/215)
*Cap at 20 min.

D. EMOTM 10:
1st: 30s/side side plank
2nd: 45s Sorensen hold