Tuesday
Baseline
Box breathing/ rolling trouble spots/ ROM drills
400m Run
15 HRPU
400m Run
15 Double Push Press
Strength
10 Rounds
3 Push Press
Work Capacity
For Time
*5 Muscle Ups
50 DU
4 Muslce Ups
40 DU
3 Muscle Ups
30 DU
2 Muscle Ups
20 DU
1 Muscle Up
10 DU
*Modify muscle ups to 3 pullups + 3 dips for each rep. For example, 5 muscle ups would modify to 15 pull-ups + 15 dips. 4 muscle ups would modify to 12 pull-ups + 12 dips, etc
Durability
Recovery run in whatever time remains.
Yoga or active stretch.