AM:
4 sets:
300m run @ 80%
200m run @ 50%
500m run @ 80%
-Rest 1 min
300m row @ 80%
200m row @ 50%
500m row @ 80%
-Rest 1 min

PM:
A. Accumulate 10-15 strict weighted muscle-ups w/ weight vest + 10-15 strict weighted handstand push-ups w/ weight vest

B. EMOTM for 10 min:
1st: 1 peg board ascent
2nd: 50’ handstand walk
-Into
EMOTM 10:
1st: 10-15 ring push-ups
2nd: 10-15 vertical ring rows

C. 3 rounds:
400m TrueForm run
40 GHD sit-ups, Regionals standard
7 deadlifts (405/275)
+
(Rest as needed)
+
5 rounds:
30 wall balls (20 to 10’/14 to 10’)
12 deadlifts (155/105)
9 hang power cleans (155/105)
6 shoulder-to-overhead (155/105)
*Move barbell between rounds – run to finish.