A. running clock
EMOM x 12
Min 1: 25 double unders + 5 strict pullups
Min 2: :40 hard echo bike
MIn 3: :40 SB Bear Hug Walk
Rest :90-2 min
into,
EMOM x 12
Min 1: 3 burpee BBJO 24/20 + 5 bar muscle ups
Min 2: :40 hard on Runner
Min 3: :30 Farmers Carry walk AHAP but UB
Rest :90-2 min
into,
EMOM x 12
Min 1: 2 legless rope climbs
Min 2: :40 hard ski erg
Min 3: 50′ Yoke Walk AHAP
B. 4 sets
400m Row @ Damper 10/8
15 Bicycle Goblet Squats @31X1
10 double hang KB Snatch 53/35
5 seated box jumps
rest 3 min btwn
C1. 75′ Heavy Sled Push (walking pace, but constant)
C2. 50m Single Arm DB Oh walk (other DB in front rack), 50m each arm
C2. 25-35 GHD Situps
x 5 sets through. Movement focus > Time
D. Separate session preferred
Options
5k light run
Or
Hour Long Ruck