AM:
5 sets:
500m run @ 75%
500m run @ 50%
200m run @ 85%
-Rest 2 min
*Roll on and off paces.

PM:
A. E30s for 5 min:
1 deadlift (tough but fast)
+
(Rest 3-5 min)
+
E30s for 5 min:
1 double overhand deadlift, no hook grip (tough but fast)

B. EMOTM 10:
2 back squats
*Keep load moderate. Move fast. Build every 2 min.

C. E30s for 3 min:
1 sandbag clean
-Into
E20s for 3 min:
1 sandbag clean
-Into
E15s for 3 min:
1 sandbag clean
*Change weight as necessary on sandbag cleans to make them tough but fast.

D1. Waiter’s walk, right
3×100’; Tough; Rest 30s
D2. Waiter’s walk, left
3×100’; Tough; Rest 30s
D3. Farmers’ walk
3×100’; Tough; Rest 2 min