A) OPEN GYM
B) 5 rounds @ conversational pace
3:00 row/run/ad
12 no push up burpee over parallette
12 r arm Russian KBS
12 L arm russian KBs
C) Running intervals – aim for consistent times /set
5x 400m run, 200m rest walk
5x 200m run, 100m rest walk
D) Kipping/Butterfly PU progression work
D1. 5x 1 kip swing + 2 kip pull up + 3 Butterfly Pull Up
D2. 5x :30 alligator roll
Rest 1:00