Run 800m 90% aero

rest 2mins

5mins amrap 90% effort
10 cal row
4 PC and jerk 155/95#

rest easy spin on AD 3mins

5mins amrap 90% effort
8 wall balls 20/14# 10′ target
8 HR pushups
8 situps

rest walk 3mins

5mins 90% effort
5 CTB chin ups
5 ring dips
20 DU

rest easy row 3mins

5mins 90% effort
10 walk lunges
7 KBS 2/1.5pd russian
5 box jump sd 24/20″

rest 2mins

Run 800m 90% aero same pace as above

Notes:
– all 5min amraps are sustainable pace
– start maintain and finish at the same pace
– the second 800m run should be same time as first run